"The world makes way for a man who knows where he is going."

-Ralph Waldo Emerson




One minute work...One minute rest for 10 minutes

30 Russian Dumbbell Swings – (Heavier than you believe you can do)

*You have 1 minute to complete 30 Russian Dumbbell swings. If you do not complete ALL swings in 1 minute, count a penalty and an uncompleted round. 
*Perform this workout with one minute of work and one minute of rest for a total of 10 minutes. (5 Working Rounds)
*For every round not completed, perform a penalty of 20 Burpee Lateral Jumps…and your uncompleted swings.


Then 6 Rounds Adding Weight Every Round

8 Single Arm Barbell Rows (Each Side)

8 Single Arm Incline Dumbbell Presses (Each Side)

8 Weighted Sit-Ups

8 Plate Around Head (Each Side)

35 Double Unders


Then 5 Rounds Of Heavybag work

2 Minutes Standing

1 Minute Ground and Pound

1 Minute Rest


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