40 kb sumo hi-pull, 28kg (unbroken)
40 burpees (unbroken)
30 mb split-jumps, 12# (unbroken)
30 elbows2knees (sets of 10)
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-rest 1min-
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-rest 1min-
2 sets walking kbs, 20 yards; 24kg (3 swings followed by one step), 10 pull-ups after each set, 1min rest btwn sets
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-rest 1min-
30 ropeslams
30 kb crunches, 30#
Did this at BCC (Bergen Cnty CF). We were not timed but I'm sure I finished the 1st part in the 4min area..walking kb swings were much harder than they looked, especially with 10 pull-ups at the end of each.core and forearms were taxed the most..
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