“30/30 Chipper” by DB For Total Reps: Over Head Plate Lunges (alt/stationary) 45/35 MRX 35/15 Double-Under’s Muscle-Ups (ring or bar) MRX C2B Overhead Squats Handstand Push-ups Front Squats Over the Bar Burpees Knees to Elbow Shoulder to Overhead Row or Assault Bike for calories Russian Kettlebell Swings GHD Hip Extensions Score is total reps from all exercises *30 seconds work / 30 seconds rest **2 sets of 30 seconds work for each exercise ***Athletes Choice on Order of Exercises* Loads = 95/65 RX+ 115/75 MRX 75/55 KBs = 24/16kgs RX+ 30/24 MRX 20/12kg
