Warmup - At a comfortable pace, do 2 rounds of:
BB Thruster (unweighted BB) - 15 reps
Cable Row (light weight) - 15 reps
#1 Every minute, on the minute, do 5 reps of BB Row. Do ten total sets.
Try to use the same weight for all 10 sets.
#2 Do 3 rounds of:
American Kettlebell Swing - 15 reps
Pullup - 10 reps (do as many as you can strict, then switch to kipping)
BB Front Squat (no pause) - 5 reps
REST - 60 seconds
After your third 60 second rest, immediately begin 3 rounds of:
DB Reverse Fly - 15 reps
Burpee - 10 reps
BB Deadlift - 5 reps
REST - 60 seconds
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