For Time:

50 Pull Ups
50 Push Ups
50 KB Swings
100 Air Squats

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

RX+ Men/Women:
75 Pull Ups, 75 Push Ups, 75 KB Swings, 150 Squats

Score: Total Time to Complete

Goal: Under 13 Min

PROGRAM C

**This version is the same just wear a weight vest - use what you have and put what weight it was in comments!!**

For Time:

50 Pull Ups
50 Push Ups
50 KB Swings
100 Air Squats

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

RX+ Men/Women:
75 Pull Ups, 75 Push Ups, 75 KB Swings, 150 Squats

Score: Total Time to Complete

Goal: Under 13 Min

Some of you will definitely be able to finish this under 10 min.  You little beasts - if that is you - go up to the RX+ numbers for sure!

Make sure you choose a pull up style that will allow you to keep moving and won't have you down to doing singles (unless it's the VERY end).  You can even do strict if you want to work those and know you can get through them!

Our favorite sub for pull ups on workouts that have big sets?  Bands, and ring/parallete rows.  You can do jumping too if you need to!

For the push ups scale to the knees if you need to in order to keep moving.  This section will stop you dead in your tracks if you go to failure too early.

Make sure the chest and thighs touch the ground at the bottom and you come to full lock out at the top. Keep the belly tight.  No sagging, snaking, or high butts!

For the swings these will be all of the way over your head (unless this is a new movement for you - then you can just go to eye level).  Keep your heels down and bend the knees slightly as you hinge at the hip with the kb or db in both hands.  Arms are long and straight.  Chest is up.  Stand up hard and fast to make the bell weightless and follow through with the arms to bring the bell overhead.  Keep the belly tight. Don't allow yourself to be pull too far forward as the bell comes down. Heels down and chest up!

For the  squats feet are shoulder width apart.  Heels down.  Reach the butt back and down as you lift the chest and keep the belly tight.  Drive the knees out.  Get the butt lower than the knees at the bottom.  Stand all of the way up at the top!