4 Rounds
8 Tempo Swings
10 Air Squatts

Controlling swing for kip is the main goal of the tempo swing. Make sure you have active positions in both arch and hollow. Pull down on the bar in both positions.


30 Double Unders
10 Deadlifts (275/165)
10 Toes 2 Bar
*Row 3 Minutes Every 12 Minutes

Split class into groups. Group 1 rows 3 minutes while rest of class does AMRAP. At 3:00 mark group 1 comes off rowers and group 2 gets on.  At 6:00 group 2 gets off the rowers and group 3 gets on.....each athlete rows 2x for a total of 6:00.

Sam Bowles