10 “Sprint start”*
:45 sec. double kettlebell rack hold (W- 35lb. x 2, M- 55lb. x 2)
Rack hold: Weight does not touch the ground during the 45 seconds. Each weight drop= 15 burpees, completed at the end. Focus on posture and position, and do not release midline tension.
Then, for 5 minutes:
45 revolutions Airdyne
Count rounds and completed half-rounds for score.
*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 15 yd., and immediately get back on the ground. Rest varies from 1-10 seconds between reps.