This is a 45 second work / 15 second recovery for 4 rounds with a 1 minute rest in between.
- Wall Ball
- Double KB Swings
- Spiderman Push-ups
- KB Dynamic Squats w/ alternating hands (m 16 k /w 12 k)
- Figure 8 to Hold
On the kb dynamic squats alternating hands – start standing, feet hip width apart, descend into dynamic squat grab kb with right hand, stand, then descend into the squat place kb on ground and switch hands quickly repeating on the left. Continue switching until 45 seconds ends.