Skill work 10 min

• SA KB Push press
• SA KB High Pull
• SA KB Thruster

Workout 24 min

All exercises to be performed with 1 Kettlebell. KB weight based off what you can push press. Heavier bell may be substituted in for two hand swings.

1a. 150m curve/200m row/5 calories Aerodyne
1b. 20KB Swings

2a. Run/row/aer
2b. 20KB Push Press (10/ arm)

3a. Run/row/aer
3b. 20KB High pull (10/ arm)

4a. Run/row/aer
4b. 20KB thrusters (10/ arm)

5a. Run/row/aer
5b. 20KB Tactical lunges (10/ leg)

6a. Run/row/aer
6b 20KB Rows (10/ arm)

7a. Run/row/aer
7b. 20 Half Burpees

8a. Run/row/aer
8b. 20KB Swings

Note:
All "a's" performed on a two minute interval, remaining time is your rest
All "b's" performed on a one minute interval, remaining time is your rest