30:30

We tried out a slightly different format for yesterday's workout.  30 seconds of work and 30 seconds of rest for 6 rounds at each station.  30 seconds of rest was just enough time to recover so you could go all out for each round.  Nice work everyone!  

Warm Up:

2 x

windmills - 5 each side

1 arm overhead  squats - 5 each side

jump Rope - 75

Skill:

turkish get up - 3 each side

kb snatch or hi-pull - 5 each side

jacknife on rings - 12

Workout:

6 rounds at each station 

30 seconds on:  30 second off

rest 1 min between stations

Stations:

5 yard shuttle run

rope snaps

burpees

2 hand kb swing