5 Rounds of
- 10 single arm KB swings each arm (16/24kg)
- 200 meter run (around parking lot loop)
- 15 split lunge rows each arm (16/24kg)
- 15 v ups
For this workout, go hard and hold on until you are done. 2 different 5 rounds, that are to be done back to back. The goal is to get this whole workout done under 20 minutes which should be pretty doable for most people. Rx weight is a 16kg or 35 lb for ladies, and 24 kg or 54 lb for guys.
At home: do this workout as is. Do 1 minute of cardio to replace the 200 meter run.