3 rounds of:
100 Jumping jacks
20 Dowel pull-over
1 minute Airdyne @ 100%
1 minute rest, then 2 rounds for time of:
40 Kettlebell halo (25lb. W, 45lb. M) or Mace 360 (8kg. W, 10kg. M)
40 Slam ball (15lb. W, 25lb. M)
10 Sprint start* @ 10yd. each
Take short, specific rest only as needed. If designated weights create/ force a compromised position, make an immediate adjustment.
*Our sprint start begins with chest on the ground in the bottom of our push-up position. Today, on your own count, explode to your feet, sprint wp-contentroximately 10 yd., and immediately get back on the ground. Rest may vary from 1-10 seconds between reps.