3 rounds for time:

500m row
25 KB swings 25/35
2 min plate switches (4" plate)
25 KB swings 25/35
300 rope jumps
25 KB swings 25/35 

Post time to comments.

Daily Extras - 

  • Use heavier KB 35/54
  • At the end of the workout add:
    • 500 m row
    • 2 min plate switches
    • 300 rope jumps

Workout Notes: 

  • That KB doesn't need to swing much higher than your belly button.
  • Use your hips to thrust the KB. 
  • Don't squat your KB. Yes, some disciplines require a squat with the KB swing. When we want a squat, we'll program one. Squatting your KB may mean you'll overload your body at some later point in the week, or undo some squats from earlier in the week.