3 Rounds for Time
Run 400 Meters
30 KB Swings
15 Burpees

RX Men: 50-55# KB or DB
RX Women: 30-35# KB or DB

RX +: 4 Rounds

You are only allowed to do RX + if you finish 3 Rounds in LESS than 15 Min.

Score: Total Time

Goal: Under 20 Min.

PROGRAM C

3 Rounds for Time
Row 500 Meters
OR
Bike 30 Cal Men / 20 Cal Women
30 KB Swings
15 Burpees

RX Men: 50-55# KB or DB
RX Women: 30-35# KB or DB

RX +: 4 Rounds

You are only allowed to do RX + if you finish 3 Rounds in LESS than 15 Min.

Score: Total Time

Goal: Under 20 Min.

This one will be re-tested at the end of the Nutrition Challenge for those of you doing it - so make sure you log your score for that re-tester!!

For the run, the distance should take you roughly 90 seconds to 2:15 - depending how good of a runner you are.

If you are unable to run for space or weather reasons you may sub 2 min of double or single unders or even 2 min of low step ups.

The kb or dumbbell swings will be all the way over head.  You will hold the weight with both hands and have it between the legs, at the waist.  Feet are roughly shoulder width apart.  Heels are down and arms will be long and straight.  Hinge at the hips and bend the knees slightly.  Allow the weight to swing back between the legs.  Keep the chest lifted.  Stand up hard and fast.  Allow the weight to swing away from you like you are going to throw it.  Use the power from the legs and hips to make the bell weightless and then guide it with the arms.  Get the weight all of the way over your head.  Keep the belly tight.

As the weight is coming back down you want to keep the chest lifted and heels down.  Allow gravity to bring it back down and send you into the next rep.

If you are new to this movement you will want to lower the weight and only swing to eye level.

For the burpees - pretty simple.  Place your hands on the ground - jump or step your feet back - get your chest and thighs to the ground - press up and jump or step your feet in - jump and clap.

If you are new to this movement or injured etc you may take out the push up or even do an elevated burpee!