10 rounds: 3 min on, 1 min off
-4 double kb press
-4 double racked kb squat
-4 double racked kb lunge
-4 double swings
-Alternating ropes for the remaining time
Results
This one looks a lot easier than it is. When the 3 min clock started, we did the bell work. Once we were done with those, we jumped on the ropes for the remaining time.
I varied weight throughout but stuck to mostly 20s for the presses, 20s or 16s for squats and 16s for the lunges and swings. I went a little heavier early on, but that didn't last long, e.g. I did the entire first round with 24s...just the first round.
I usually had about 1:30 left to go on the ropes. I actually did decent with the ropes, breaking mostly to re-grip and went nonstop through a few rounds.
This one was an absolute killer! 4 reps doesn't sound like a lot, but it feels like a bunch (especially when holding the bell in the rack)!!
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