Swim the first set of 50s at 90% effort; try to hold that pace throughout the series: 5 x 50 meters, with 10 seconds rest between sets 4 x 100 meters, with 20 seconds rest between sets 3 x 150 meters, with 30 seconds rest between sets 2 x 200 meters, with 40 seconds rest […]

10 Rounds for time: 60 Jumprope singles 15 Box jumps, 20″/16″ 10 Kettlebell swings, heavy The kettlebell swings will be programmed as “heavy”, which is a relative term to your ability and confidence with the kettlebell. Most of us will use the 53/35 lb. weight. Post time to comments.

Run 800 “Fighter” (3 Rounds Fight Gone bad Style) 1 min HPSD 1 min KB swing (53) 1 min dball slam (20) 1 min push ups 1 min BJ 28″ rest 1 min RX (65,95) Post total reps to comments.

Run: 25min Hill Climb, 4-8% ave Grade. Post average heartrate.

That’s a Chippa! 50 WallBalls (16/20) 40 Pullups 30 Ring Dips 20 Power Snatches Single Arm (53) 10 Burpees 20 Shoulder to OH (65/95) 30 KB swings (35/53) 40 Box Jumps (20/24) 50 Mountain Climbers Post time to comments.