"DONKEY STYLE" (1 Round Every 2 Minutes for 10 Minutes)

EQUIP: 1 Heavy KB (ADV: 70/53, INT: 53/35, BEG: 35/18), 1 Medium Heavy KB (drop down to a slightly lighter weight) (i.e. my Heavy KB was 53#, my Medium Heavy KB was 44#)

WARM-UP:

*Active Stretch

-then:

*400m Run

*40 x Straight Leg Bicycle Crunch

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NOTES: 

1. Even if you don’t complete a round within the 2 min. time limit, you MUST start the next round once 2 minutes is up
2. Nobody will complete > 5 rounds per set!!
3. Why the 2 minute rounds?...to motivate you to go ALL OUT in order to earn rest each round

SET #1:

1 Round Every 2 Minutes for 5 Rounds (10 min.) -

*200m Run 

*10 x KB Swing (Heavy)

-whatever remains of your 2 Min. each round = your rest between rounds

SET #2:

1 Round Every 2 Minutes for 5 Rounds (10 min.) -

*50 x Mtn. Climb (R and L = 2)

*10 x KB Snatch (sub: 1-Arm DB Snatch OR 1-Arm KB DLHP)(Medium Heavy)

-whatever remains of your 2 Min. each round = your rest between rounds

SET #3:

1 Round Every 2 Minutes for 5 Rounds (10 min.) -

*10 x KB Sumo Deadlift High Pull (Heavy)

*10 x Push-Up + Donkey Kick (Rx+: last 5 reps = Push-Up + Tuck-Up to Handstand)

-whatever remains of your 2 Min. each round = your rest between rounds

SET #4:

1 Round Every 2 Minutes for 5 Rounds (10 min.) -

*100m Run (50m Fwd. there + 50m Bkwd. back)

*10 x Single-Arm KB Overhead Squat (5 x R arm, then 5 x L arm)(may lighten load)

-whatever remains of your 2 Min. each round = your rest between rounds