Four rounds: work/rest in seconds

  1. 30/30
  2. 30/25
  3. 30/20
  4. 30/15

The movements:

  1. Jumping pull ups
  2. Kettlebell clean/catch/squat
  3. Mountain climbers
  4. kettlebell swings
  5. slam ball
  6. Rower
  7. push ups
  8. kettlebell snatches
  9. kettlebell, dumbell or d-ball thrusters

Quote of the day:

"We're going streaking through the quad! Come on, bring your green hat!"

-Frank "The Tank" Ricard from the 2003 film "Old School"-

I love this picture. Had to put it up again.

Sunrisepaddle