Notes:
1. No rest during or after the Box-jump.
2. Use heavy load on first set and keep it for each set.
3. Rest as needed to complete next effort without stopping.
Notes:
1) If you can't "double under" then jump hard and fast for 3 minutes.
2) Rest as little as possible.
3) Can you do this in ten minutes? How about fifteen? Twenty?
For Total Reps in 38 minutes
In 6 minutes, perform: Kettlebell Half UKC* + Halo (12/8 kg)
Rest 2 minutes
2 Rounds of The Pace Maker: 30 seconds of Left-Arm Kettlebell Swings (16/12 kg) 30 seconds of Right-Arm Kettlebell Swings (16/12 kg) 30 seconds of Left-Arm Kettlebell Snatches (16/12 kg) 30 seconds of Right-Arm Kettlebell Snatches (16/12 kg) 30 seconds of Left-Arm Kettlebell Overhead Reverse Lunges (16/12 kg) 30 seconds of Right-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
Rest 2 minutes
Then, in 8 minutes, perform: Max Strength Kettlebell Complexes** (2x16/12 kg)
Rest 4 minutes
Finally, in 10 minutes, 3 attempts for Power of: Max Double Kettlebell Half Snatches (2x16/12 kg)