Conditioning:

Every 5 mins x 4 sets

6-12 Pullups

21 UB Kettlebell Swings

Row 30/24 Cals (may sub a 400m run if you’re feeling it!)

*2nd Group Staggers in at the 3:00 mark

*GO ALL OUT ON EACH INTERVAL.. you should end up with around 2 mins of rest each round.. Pullups + Swings should take no longer than 90 secs!

Comp: 12 Chest to Bars, 70/53, American Swings

Fitness: 12 Pullups, 53/35, American Swings

GPP: 6 Pullups, 40/30, Russian Swings, 25/20 cals

Health: 6-12 Jumping Pullups, 30/20, Russian Swings, 20/16 cals