- 50 Box Jumps (24/20 in)
- 50 Jumping Pull-Ups
- 50 Kettlebell Swings (1.5/1 pood)
- 50 Walking Lunges
- 50 Knees-to-Elbows
- 50 Push Press (45/35 lbs)
- 50 Back Extensions
- 50 Wall Balls (20/14 lbs)
- 50 Burpees
- 50 Double-Unders
On the 3 mins x 16
1. Bench press for 12 reps (use a heavier weight than last week) + 16 strict pull ups
2. Alternating bicep curls 12 reps per side (use a heavier weight than last week) + 50 flutter kicks
3. 12 per side bulgarian split squats + 1 min of planking
4. 8 per side heavy DB row + 12 pistols per side