SMFK’s 40th!!! Workout
For time,
slamballs30/20 - 40 reps
kettlebells 2/1.5 - 40 reps MOD 1p
wallballs 20/14 - 20 reps
pull-ups - 30 reps MOD ring rows
back extensions - 30 reps
calorie row - 30 reps
hollow rocks - 20 reps
rope climb(1 climb equals 10 reps) - 30 reps
bar roll outs(like the ab roller) - 10 reps MOD
lateral box jumps - 40 reps
double unders (3 jumps equals 1 rep) - 40 reps
jumping lunges - 20 reps
knees to elbows - 10 reps
kettle bell snatch 1.5/1 - 10 reps MOD green KB
dips - 30 reps (MOD green band)
The goal is 400 reps, any combination. Must do each exercise, minimum of 10reps and a max of 40(15 stations and people can start at different stations)
Took me more than the 40 mins allotted, but continued to the end. Time = 41:40
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