FITNESS
In teams of two with partners alternating rounds—
12 rounds for time:
400m run
21 KB swings
8 vertical ring rows
Training notes:
•KB swings are overhead
Record splits for each round.
PERFORMANCE
In teams of two with partners alternating rounds—
12 rounds for time:
400m run
21 KB swings (55/35)
8 strict pull-ups
Training notes:
•KB swings are overhead
•Choose a number of reps on strict pull-ups that you could do unbroken – but you may end up breaking over the course of the several rounds.
Record splits for each round.
