A. Alternating Sets: Alternating Barbell Static Lunge, Supinated Pull-Up, Kettlebell Windmill
4 sets, for quality, of:
A1. 12-16 Alternating Barbell Static LungesA1) 6-8 per side static lunges with barbells
A2) 6-8 chin ups (add weight if needed)
A3) 6-8 per side Kettlebell WindmillA2. 6-8 Supinated Pull-UpsA3. 12-16 Kettlebell Windmills
B. As Many Rounds and Reps as possible in 12 minutes:
– 16 Dumbbell Box Step-Ups
– 8 Kipping Pull-Ups
– Bear Crawl 15 meters