5 Rounds for time:
30 Abmat sit-ups
20 Burpees to a target
15 Kettlebell swings @70/53-lb.
Burpee target is at least 6″
above reach, and two hand
touch.
This workout is meant to be longer
and tax an athletes aerobic
conditioning. Athletes should pick
a kettlebell weight that they can move
fast and proficiently. for newer
athletes, consider scaling to burpees
without a target.
Intermediate Option
4 rounds for time of:
30 Abmat sit-ups
20 Burpees to a target
15 Kettlebell swings @53/35-lb.
Beginner Option
4 rounds for time of:
25 Abmat sit-ups
15 Burpees to a target
10 Kettlebell swings @53/35-lb.
