warm up, 3 rounds of
15 kb swings, 8 overhead lunges each hand, 8 windmill each side
1 . e3mom x 3, 16 kb front rack walking lunges – 10 bulgarian split squat each leg – 16 alternative jumping lunges
2 . for time 3 rounds of
50 heavy rope jumps
40m overhead carry with 2 kettlebells
30 push ups
3 . 2 min L-sit + 2 min superman hold, add time,
try to stop no more than 10 sec every time you break