Level 1

3 Rounds of:

3 minute AMRAP

15 KB Swings

10 Jumping Squats, 22/10#

5 Ring Rows

*Rest 3 Minutes

Level 2

3 Rounds of:

3 minute AMRAP

15 KB Swings, 35/26#

10 Jumping Squats, 33/22#

2/1 Pull Ups

*Rest 3 Minutes

Level 3

3 Rounds of:

3 minute AMRAP

15 KB Swings, 53/35#

10 Jumping Squats, 45/33#

5/3 Pull Ups

*Rest 3 Minutes

Level 4 Rx

3 Rounds of:

3 minute AMRAP

15 KB Swings, 70/53#

10 Jumping Squats, 45/33#

5 Pull Ups

*Rest 3 Minutes

Motivation

I love the sound of a hard rain on the roof.  I sleep better when it rains.  I love the days following a good rain.  The sky is a cleaner blue.  The air feels more fresh and the plants look more green.  Go for a walk around your neighborhood today.  Take a moment to feel your surroundings.  Breath deep, listen closely, and enjoy.  We live in a wonderful place and are surrounded by amazing beauty.  Make today an amazing day.

Strength

Day 1

Strategy

Today is an all out sprint workout.  There is a total of 9 minutes of working time so you will get lots of work done today.  Kettlebell swings, jumping squats, and pull ups are very quick movements.  In each 3 minute round the goal is to complete 3 cycles.  Move quickly between exercises.  Control your breathing, be smooth, and you will be fast.  Quick hips is the key to success today.  Right Blanca?  Use your kips on the kettle bell swings.

Get more Awesome: Mobility