4 29 - TESTING!

WARMUP

400M RUN

3 RNDS

5 handstands

30 sec deadhang

30 sec R-L plank

30 sec superhold

SKILL

2 min fast single-unders
2 min singles plus 1 double
2 min double practice

WORKOUT

3 Rounds

3 min AMRAP

• 12 American KBS  53/35   
       OR  35/26    OR  26/18
• 9 Burpee Over KB       
       OR  6 Burpee Over KB    OR  9 bodybuilders
• 60m Shuttle  run  (6x 10)

Rest 1 min

3 min AMRAP

• 21 Double-under 
       OR    35 Single-unders
• 15 Wallballs 20/14         
       OR  12 @ 20/14   OR   15 @ 14/10
• 10 burpees

Rest 1 min

BONUS

TESTING

10 (ea/s) Kettlebell Deadbugs
5 Strict Toes to Bar
       OR    Strict Bar Tuckups