Part A) 3 Rounds..HIIT.. 15 Secs. Rest/Work, 50 secs Jump Rope, 30 secs Heavy Russian Swings & 30 secs Double KB Shoulder Press
Part B) 3 rounds..10 KB Push ups, 8 Farmers Dead Lifts, 8 Sumo Squats, 50 steps Farmers Carry
Part C) Five 100 Meter Sprints with walk backs between sprints.
I used 50 & 70 pound Kettlebells
