2 sets as warm-up:
5 DB renegade rows (1 = 1 push-up + 1 L row + 1 push-up + 1 R row)
10 alternating DB reverse lunges
20 single- or double-under
Every :90 for 15:00 (5 sets of each):
1st: 4 front squats, 20X1
2nd: 4/side 3-point DB rows, 20X0
+
For time:
30 Russian kettlebell swings
90 double-unders
30 Russian kettlebell swings
90 double-unders
30 Russian kettlebell swings
+
5:00-10:00 coach-led mobility
Post results to comments.
A. 125-165
B. 4:45 w 53# KB. (60,30 and 50,40 on double unders. Hesitated to commit to trying for 90 unbroken, but I wonder how it would’ve gone if I just stuck it out…)