Warm-up:
3 Rounds of Tabata

  • Passive Hang
  • Sit-ups
  • Squats
  • Jump Rope
  • Burpees


Workout:
"McDonald & Galagher"
2 Rounds for Time...

  • 200 meter Run
  • 16 Kettlebell Swings (53/35)
  • 16 Pull-Ups
  • 16 Front Squats (110/70)
  • 200 meter Run
  • 14 Kettlebell Swings (53/35)
  • 14 Pull-Ups
  • 14 Front Squats (110/70)
  • 200 meter Run
  • 12 Kettlebell Swings (53/35)
  • 12 Pull-Ups
  • 12 Front Squats (110/70)

45 Min. Time Cap

Scaled:

12 Reps each round, with KB front squat