WARM-UP

Tabata (20 seconds on/10 seconds rest) 4 sets (each):

• Row
• Russian Kettlebell Swings
• Up Downs

WORKOUT PREP

2 sets:

• 5/4 Calorie Row
• 4 Kettlebell Swings (build in weight)

“SMELLS LIKE TEEN SPIRIT”

FIRE

3 Rounds for time (14min cap):

• 30/24 Calorie Erg (Row)
• 30 Kettlebell Swings (24/16)

WATER

• 25/20 Cals
• 16/12kg

EARTH

• 20/16 Cals
• Russian Kettlebell Swings

CORE WORK

4 sets:

• 30 Heel Taps (each side)
• 10m Isolateral DB Farmers Carry (left)
• 10m Isolateral DB Farmers Carry (right)

*Rest 1:00 beteen sets