Back Squats and KB Swings followed by DUs, Jumping Lunges, Pushups, Pullups and Burpees

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Every 4 minutes for 4 rounds do:

  • 4 x Back Squats (increase weight each round)
  • Rest 30 seconds
  • 25 x Kettlebell Swings

Then for time do:

  • 100 x Double Unders
  • 50 x Jumping Lunges
  • 50 x Pushups
  • 25 x Strict Pullups
  • 25 x Burpees

Results:  For the back squat did 135lbs, 155lbs, 185lbs, 205lbs/93kg.  Completed the metcon in 10:55.

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2 Responses to Back Squats and KB Swings followed by DUs, Jumping Lunges, Pushups, Pullups and Burpees

  1. pmeyer says:
    23/11/2016 at 07:18

    PM, 23.11.16: For the back squat did 60kg, 70kg, 80kg, 80kg. Metcon in 11:07 (100 DU unbroken – PB! :-))

    • cbroccoli says:
      23/11/2016 at 09:25

      Congrats on the 100DUs :-)… I think I only achieved it twice.

      Nice that it makes you quicker, bad that at the end you are really wiped out.