Based on the CFI workout from October 22.
Round 1: Complete as many rounds and reps as possible in 7 minutes of:
- 10 x Bar Hop Burpees
- 10 x Thrusters (95/65 lbs)
Rest 7 minutes
Round 2: Then complete as many rounds and reps as possible in 7 minutes of:
- 40 x Double Unders
- 20 x Hand Release Pushups
Rest 7 minutes
Round 3: Then complete as many rounds and reps as possible in 7 minutes of:
- 20 x Kettlebell Swings
- 10 x Dips
Results: Really good format, all three were hard but with the long rest you could recover between. Round 1:3 sets plus 8 Burpees, Round 2:3 sets plus 40 DUs and 19 PUs, Round 3: 4 sets + 12 KB Swings.