6 rounds of 20 seconds work/20 seconds rest/20 seconds work (Gym Boss).

  • Pistols R/L or Box lunge R/L
  • Kettlebell Push press L/R
  • Kettlebell Snatch or 1 arm swing L/R
  • Renegade row (1 minute) or 1 arm row
  • Walkouts or Plank (1 minute)

Go through this like a circuit.

Use the first round of this workout as the warm-up (lighter weight).

Perform 20 seconds of work on each side. Take 20 seconds rest bewteen each side, accept for walkouts.  Perfom the walkouts or plank for 1 minute straight.

Use the Jungle Gym for assisted pistols.