:45 second rounds of:
Tire smash (any variation)
KB swing variation*
Mace swing variation**
Goal is to accumulate 500 total reps prior to expiration of a 20-minute clock. Remaining reps are to be performed in burpees.
*Variations today are power swing, OH swing, and H2H swing.
”Power swing” ends at chin level and we pull the KB down as viciously as we drive it up. Weight should be light enough that there is a visual difference in speed between regular & power swing.
**Variations today are front pendulum/ shove, back pendulum, 360, 10-2.