Every 3 minutes do:
- 5 x Weighted Dips @ 25kg
- 8 x Plyometric Pushups
Then do 3 rounds for time of:
- 10 x Toes to Bar
- 20 x Alternating Ground to Shoulder with Sandbag @ 25kg
- 30 x Situps
- 40 x Kettlebell Swings
Results: Dips and Pushups were a good combo…. had to break the last round of pushups because my arms were so tired. For the metcon… a really hard 19:32.