In a 3:00 Window:
400m Run
Max Rep kettlebell swings (53#/35#)
*Workout is finished when you complete 100 KB swings*

Accessory Work:
150 Banded pull aparts



10 Rounds for Time
5 Strict chest to bar pullups
10 “X” DB Movement (50#/35#)
15 GHD Situps

*DB movements*

Rd. 1: DB Push press
Rd. 2: DB Burpees
Rd. 3: DB Power cleans
Rd. 4: DB Bench press
Rd. 5: DB Lunges
Rd. 6: DB Front squat
Rd. 7: DB Bent over rows
Rd. 8: DB Snatch
Rd. 9: DB Deadlifts
Rd. 10: DB Thrusters

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The faster you go, the better the hair!