1 minute rounds of:
1: Bar hang
2: KB swing (Any variation) or KB snatch
3: Sprint starts*
4: Situps (Any variation. 6 months or more= no Abmat.)
Workout ends when 300 total reps are accumulated in rounds 2 and 4. Rounds 1 and 3 do not count towards total.
*Our sprint start begins with chest on the ground in the bottom of our pushup position. On call of “GO!”, explode to your feet, sprint approximately 20 yd., and immediately get back on the ground.
“Success seems to be largely a matter of hanging on after others have let go.” William Feather