Sequential Dismay & Swing/Jump Rope Couplet

Wednesday, June 5 workout

Mobility warm up

100 swings, 12kg, 1 and 2 hd mix

Sequential Dismay - from Pat Flynn 
1 Round =

• 8 Double Kettlebell Cleans
• 5 Front Squats
• 5 Double Kettlebell Cleans
• 3 Front Squats
• 3 Double Kettlebell Cleans
• 2 Front Squats
• 2 Double Kettlebell Cleans
• 1 Front Squat

* 5 rounds, 2x10kg, ~11:00 w/ breaks
* I still hate this complex.

Swing/Jump Rope Complex
15 2hd swings (24kg)/50 jump ropes

* 10 rounds in 11:03

Short stretch