Begin with:
3 kipping pullups
10 KB swings 25/35
400m run
Add 3 pullups & 10 KB swings and complete another round. Continue adding reps to rounds for as long as you are able. Upon your first break-set (pause in the movement) you have finished the workout. Move quickly between exercises.
(Note: Jumping pullups start at 5 reps and go up by 5 reps per round)
Post longest string of pullups & KB swings completed to comments.
21 Day Extras -
With a continuously running clock:
On the first min complete 20 tick tocks R 25/35
On the second min complete 20 tick tocks L 25/35
On the third min add 5 more to the R 2535
On the fourth min add 5 more to the L 25/25
Continue this pattern by adding 5 reps to each side every other minute for as long as you are able.
At the point where you fail (you won't really), or when you are no longer to complete all the reps within the minute (make them right) - you are done.
Be sure to complete the same amount of reps on both sides.
Thoughts on tick tocks (please ignore the challenge stuff)
Workout Notes:
It is freezing where some of you are. Like, ice on the ground, freezing. Don't run on ice. Haha - does that even need to be said?
There is health in running, so if you can do it - DO IT! But if the season has conspired against your efforts, here are some viable subs:
2 min of band sprints
500 m row
100 DUs
400 rope jumps
50 burpees
It's not the cold that hurts your lungs when you run - it's the dry. Cold air cannot hold as much water as dry air. When drier air passes quickly over the mucus lined soft tissues of your nose, mouth and throat, it can quickly dry these soft tissues out causing irritation. That's why you cough after running in the cold. It could also be the pollution - especially in Utah in the winter during one of our famous inversions.
When you see it ...