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Lift - 10 mins - Windmills - 3 x 3 Reps - each side
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WOD - 25 mins cutoff (you won’t need that much)
3 Rounds for time
Run 400 Meters
21 KB Swings 70/53 Rx+, 53/35 Rx
12 HSPUs Rx+, 12 Chest Slapping Push Ups Rx
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Extra Credit - Bar Muscle Ups - 5 OTM for 5 Mins
Accessory - Reverse Hypers - :20/:10 x 8 Rds
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It's been a while since we've done Kettlebell Windmills. This is a great demo video.