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Warm up with a two round circuit of various kettlebell and body weight movements.

Incorporate the rower or the ski erg into the warm up.

If you don’t have a rower or ski erg, you can run.

Here’s the breakdown.

  • Row/ski/or run 100,200,300,400m
  • Burpee 5,10,15,20
  • Kettlebell snatches 5/5, 10/10, 15/15, 20/20

Rip through this in the order it’s laid out. Complete your 100m, followed by your 5 burpees, then do your snatches.

Ladder up in this fashion.

The Milkman, Stuntman and Boxing Mike will be taking this workout to the beach at 9am of anyone is interested.