12min AMRAP: kb swings (16/24kg) & burpees (partner workout)
While partner #1 performs 9 burpees, partner #2 will be doing non-stop kettlebell swings until all 9 burpees are completed. This is one round.
Partners then switch exercises and continue until the 12mins are up.
Score is the combined number of burpees completed in the 12mins per team.
6min jump squat & hand release push-up ladder
perform 1 jump squat, then 1 push-up. Then 2 jump squats, 2 hand release push-ups
Continue adding one rep to each until the 9mins are up.
Score is total number of rounds completed.
*10:30am workout (not coached)
stone to shoulder 95/115lb stone
with 50′ weighted prowler push between sets 90/140lbs