Final week of the September Heavy Jump Rope Challenge.

Get your minute done with max reps!


Complete the following for time:

The S.O.B (swings or burpees)

20-1 reps of Burpees

1-20 reps of Kettlebell Swings

RX = 24kg/16kg FULL swings

35 minute time cap

This is a high rep, demanding workout so pick an appropriate kettlebell weight. You should not have to switch to half swings or a lighter weight mid way into the workout because your swing technique is off causing back pains.

Lastly…DON’T LOSE COUNT! Use the personal white boards.