200M run
12 Kettelbell Swings
9 Box Jumps
rest 2min
Complete 5cycles
Choose both and KB and a box that are challenging for you that keeps your cycle time relativley fast. That 2min rest is awaiting you after every cycle so get it done quick.
Control the KB all the way through the motion, do not let the KB carry you down to the ground and swing through your legs behind you. Own the KB, keep your chest up and engage the hamstrings in the bottom of the motion, nice tight abs and active shoulders at the top, control, do not let the KB go to far behind you over head either.
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