WARM UP

2 rounds of 10-15 reps of each
gumby stretch
double unders
bar kips
DB snatch
jump lunge

CLANG & BANG

5 minutes per movement (rest until 5 mins is up, after 5 move to the next movement regardless)
75 burpees
75 kettle bell swings (53/35)
75 sit ups
50 thrusters (75/55) 
800m run
20 muscle ups

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Posted
AuthorBen Magnone