BOTH (barely over the hump)
This is a 40 second work /15 second recovery for 4 rounds with a 1 minute rest in between rounds.
- Staggered Swing w/Rear Step (switch @ rounds) or H2H Swings
- KB Stationary Lunges (switch @ rounds)
- KB Snatches (switch @ rounds) or Snatch Pulls
- Barbell Floor Decline Press (hips elevated off floor)
- Pull-ups or Bent Elbow Hold
- KB Jerk Press (switch @ rounds) or Push Press