-1 Rope ascent @15’
-24 Double unders
-24 Calorie row
-24 Toes to bar
-1 Rope ascent @15’
-12 Dumbbell KB swings right into 12 alternating dumbbell snatches @50/40
-1 Rope ascent @15’
-24 Squat cleans @135/105
-1 Rope ascent @15’
-12 Alternating dumbbell snatches right into 12 dumbbell KB swings @50/40
-1 Rope ascent @15’
-24 Deadlifts @135/105
-1 Rope ascent @15’
-24 Toes to bar
-24 Calorie row
-24 Double unders
-1 Rope ascent @15’
* 24 minute countdown time cap. The more time left the better…more on that later… to be continued.
*Use single dumbbell and hold the top like a kettlebell to complete Russian swings above.
