This exact workout was posted on 01/26/2018!  Check your score so you can see how far you've come!

PROGRAM A

For Time
100 Mountain Climbers or 400 Meter Run
75 Air Squats
50 Kettlebell Swings
75 Air Squats
100 Mountain Climbers or 400 Meter Run

RX Men: 50-55#
RX Women: 30-35#

RX + Men: 70#
RX + Women: 50-55#

Wear a vest if you want for this one!!

NOTES:

So this workout was really designed for the Mountain Climbers, but in case anyone wanted to work on running in the workout - both are considered RX!

For the Mountain Climbers every time a knee comes up it counts as a rep.  So right knee = 1 rep.  Left knee = 1 rep.

For the air squats - you will have the feet shoulder width apart.  Reach the butt back and down, keep the heels down, drive the knees out and keep the chest up.  Get the butt below the knees at the bottom and stand all of the way up  at the top of each rep.

For the KB Swings.  You will use a weight that is maybe heavier than normal for you if you have one.

Keep the heels down, bend the knees slightly, arms are just ropes.  Allow the chest to hinge forward and then stand fast and hard to create momentum on the bell!  Goal is to finish with the KB all of the way overhead.