Complete in Couplets. Complete couplets in any order. Complete all rounds of couplet with no rest before moving to the next.

4 rounds without rest of: 

15 OH BB press (strict) AHAP 
75 rope jumps

4 rounds without rest of:

15 DB bent rows AHAP
75 rope jumps

4 rounds without rest of:

15 front squats (use cleanable weight)
75 rope jumps

Post weights used to comments.

Daily Extras - 

10 KB swings 25/35 on min 1
15 KB swings 25/35 on min 2 
20 KB swings 25/35 on min 3
25 KB swings 25/35 on min 4
30 KB swings 25/35 on min 5

Workout Notes:

  1. The rests are built into the workout even though it says "no rest." 

  2. Move quickly between couplets. 

  3. Use DBs for the bent rows. I know the demo uses a BB. It's the same movement. Just stand a little more upright and use DBs for the weight. You may also use KBs.

  4. For the ONE person who was confused, "cleanable" just means, don't take it from a rack. 

  5. If I had to guess, I'll probably end up using 65-75 lbs (45-65 ladies) on the OH press, 35s-40s (25-35 ladies) on the rows, 95-115 on the fr squats (65-95 ladies). 

  6. Watch the video below for tips on how to hold the bar on a front squat.

Recorded Episode 2 of KSL’s Return to Real: Honest Health and Fitness today.
We had the privilege of speaking with Tim Hightower and Missy Larsen from DoTerra Essential Oils.
Look for episodes on the KSL Podcast list starting in January!

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