Strength
Every 3 Min For 12 Min(4R)
12 Alternating Kettlebell Press(R1-L2)
24 Single Kettlebell Bent Over Rows (12 Rıght Arm-12 Left Arm)
15/10 Banded Face Pulls
-Then-
MetCon
5 Rounds For Time:
15 Toes to Bar
12 Double Kb Front Rack Squat(24kg-16Kg)
75 Double-Unders Or 75 Singel Jump Rope
Cap Time:20 Min