For time:

10 KB swing
Run 200m
10 KB swing /10 Sit-ups
Run 200m
10 KB swing /10 Sit-ups / Lunge walk 10m
Run 200m
10 KB swing /10 Sit-ups / Lunge walk 10m / 10 Rope whip
Run 200m
10 KB swing /10 Sit-ups / Lunge walk 10m / 10 Rope whip / 10 GHD back ext
Run 200m
10 KB swing /10 Sit-ups / Lunge walk 10m / 10 Rope whip
Run 200m
10 KB swing /10 Sit-ups / Lunge walk 10m
Run 200m
10 KB swing /10 Sit-ups
Run 200m
10 KB swing

RX weight is 24kg for the KB swing, 2 x 16kg KB for the lunge walk, for the rope whip use a 7 metre rope with a 1.5 metre high object setup half way along the rope, aim to strike the object each whip.

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