1st time through = for time
2nd time through = slow with strict form

25 KB swings 25/35
50 squats
25 KB swings 25/35
50 pushups
25 KB swings 25/35
50 situps
25 KB swings 25/35
50 walking lunges (R+L=1)
25 KB swings 25/35
50 DB floor 2 OH 15/20 ea. 

Post time from 1st round to comments. Post RPE from second round to comments. 

Workout Notes: 

  • This workout has dual personalities. It is likely to cause your mood to swing.
  • Yes, it means you have to go through it twice! 
  • It's really 2 different workouts. One is for time; gonna make those lungs burn. The other will make your muscles burn.
  • How to do strict DB F2OH? Weights must be deadlifted and pressed.  
  • Common Situp Fault Fix - YouTube
  • Better abs situps - YouTube
  • Go Ahead and Use Your Arms During Situps - YouTube

Seriously, can you FRICKIN believe this? 

Also, not taking anything from Troy's stellar effort, but those ARE my gloves he's wearing ...