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Happy Friday!

It’s about time we did this one.

We were accused by Joey Oey of trying to sabotage they’re rowing team by giving them this workout today.

We’ll give you a few options on this.

On the 2 minute mark for 10 rounds or 20 minutes, do the following movements.

The quicker you get through these movements, the more rest you will have before you have to start again.

For example, if you finish all the movements in 1:30, you will have 30 seconds to rest before you start again.

Tip: If you have a hard time keeping up, or you teach a group class where some people are struggling, you will substitute the kettlebell swings for jumping jacks. This should save you about 10-15 seconds.

If you struggle with snatches, do snatch pulls (check the video library for form)

  • 5 burpees
  • 5/5 kettlebell snatches or 10 snatch pulls
  • 15 mountain climbers
  • 20 kettlebell swings or 20 jumping jacks

All body weight option:

  • 5 burpees
  • 10 pull ups
  • 15 mountain climb
  • 20 drop squats

You can also try this one out that I did yesterday.

Louie says, have an awesome Friday!