Zoom Times: 11:00am

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Meeting ID: 543 692 6158

Passcode: 162313


The Workout:

Max Rounds in 15 Minutes of:

40 Double Unders

30 KB Swings (or something)

20 Step-ups (hold the kettlebell if you can)

10 Some kind of Dipping motion (chair dip, banded ring dip, supported ring dips (feet on the ground) etc.)


Warm-up should have all calf work, raises, jacks, heel walks, good mornings, leg swings and twists, a series of lunges and arm swings, push-ups, push-up pluses and then practicing the moves to get it rolling!



4 x 500m Row with 7 minutes rest!