Jenny surprised that it’s Monday already.
90 seconds forearm smash each side.
With a partner:
2-4-6-8-10 air squats each
*100-m run (together) after each round.
1-2-3-4-5 burpees each
*20-m wheelbarrow walk after each round.
Skill: Kipping pull-up.
Set-up for workout.
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 wall-ball shots
15 kettlebell swings
Men: 9-kg. ball, 24-kg. kettlebell
Women: 6-kg. ball, 16-kg. kettlebell
These 3 movements will compound pretty quickly on the shoulders if you are not careful in how you break your reps up. By breaking up reps intentionally from the beginning (even if you don’t feel like it), you’re allowing your shoulders to have just enough of a break so that they don’t reach fatigue so early on. Play the long game, not the short – 20 minutes is definitely not short.
*hold front support in rest periods
Scale to knee push-ups as necessary