6 rounds of 20 seconds work/20 seconds rest non-stop.

  • Pull ups, ring pull ups or assisted pull ups
  • Walkouts or swing set walkouts
  • Kettlebell swings (go heavy)
  • Kettlebell presses
  • Sit up and reach
  • Double racked kettlebell front squats

Do 6 rounds with no rest between rounds, then put on your Speedo, run down to the ocean and jump in!


Picture 607