For 30 minutes:
30 Kettlebell windmill @ 60-70% of 1RM TGU
30 “Sprint start”*
1 minute rest, and then:
Count rounds and partials completed in 30 minutes; Once pull-up is complete, transition immediately back to windmill.
If the designated windmill weight 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. On call of “GO!” explode to your feet, sprint approximately 10 yd., and immediately get back on the ground. Rest varies from 1-15 seconds between reps.