This was a killer circuit.

It went like this
  • kettlebell snatches r/l
  • AirDyne sprints 
  • Spiderman push ups 
  • Weighted jump rope 

I used 30 seconds of work and 15 seconds of rest intervals on the GymBoss.

Spiderman push ups from my buddy Jason C.Brown ( Combat-Sports-Conditioning)

Split the snatches up half way.

The goal was to keep the reps consistant throughout 7 rounds of this workout. 

Each round took 3 minutes.

I kept the snatches at 7r/7l, the sm pushups between 10-12 reps and the airdyne at 80 rpm.

Here's the vid