“30/30 Chipper”
30sec work – 30sec rest – 30 work – 30 rest; 2 sets of 30sec work each exercise
For Total Reps:
Overhead Plate Lunge (alt/stationary) 45/35 MRX 25/15
Kettlebell Swings
Box Jump/Step-up 24/20″ RX+ 30/24 MRX 20/18
Strict Pull-Ups MRX Jumping Pull-up or Ring Row
Over the KB Burpees
Dumbbell or Kettlebell Snatches (1arm 30sec each)
Handstand Push-Ups MRX 2/4” rise
Kettlebell Goblet Squats
V-Ups
Kettlebell Sumo Deadlift High Pull
Row or Bike for Calories
Wallball Sit-ups 20/14lbs MRX 20/10
*Score is total reps from all exercises
**Athletes Choice on Order of Exercises
Kettlebells = 24/16kgs RX+ 30/24 MRX 20/12kgs
Dumbbells = 50/35lbs RX+65/70/75 – 40/45/50 MRX35/20
