4 ROUNDS OF 4:00 work 1:00 rest

4 Rounds of 4:00 work 1:00 rest

400m run

then AMRAP (as many reps as possible):

10 Burpees

10 Kettlebell (or Dumbbell) Swings (53/35#)

Today, we work for 4:00 and rest for 1:00 for a total of 4 rounds.  At the start of each round, run 400m and then complete as many rounds as possible of 10 Burpees and 10 KB (or DB) Swings in the remaining time.  If the 400m run will take you over 2:30, shorten the distance to 300m.  Your score today is the rounds and reps you complete in the AMRAP after each run (think of the run as the buy in each round to the work ahead).  For the KB or DB, choose a weight that you can do all 10 swings unbroken each time.  If swinging a dumbbell, tightly hold the dumbbell by the head and use the same form as you would for a kettlebell swing.

Get warm, get ready, and have your water near by for that rest period.  If you have any questions, don’t hesitate to ask.

Let us know how you do! Post scores to comments.

If you have any questions, don’t hesitate to ask!

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