Conditioning: “Short Skirt, Long Jacket”

Black or RX: 4 rounds of:

Complete the following in 4 minutes:

400 Meter run

15 Toes to Bar

15 Shoulder height kettlebell swings 70#/53

AMRAP Burpees

Rest 2 minutes in between each round.

Score will be total number of burpees completed through all rounds.

Green or Scaled: 4 rounds of:

Complete the following in 4 minutes:

400 Meter row or 25 calories on the Air-Bike

15 Hanging Knee Raises / Toes to bar progression reps or 8 push up position shoulder taps on each shoulder

15 Shoulder height kettlebell swings 53#/35

AMRAP Squat thrusts

Rest 2 minutes in between each round.

Score will be total number of burpees completed through all rounds.

Blue or RX+: 4 rounds of:

Complete the following in 4 minutes:

400 meter run

15 Toes to bar

15 Overhead kettlebell swings 70#/53

AMRAP Burpees

Rest 2 minutes in between each round.

Score will be total number of burpees completed through all rounds.

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