A. Every 2 min for 16 min
1st:
10 x kb swings
5 x broad jumps
10 x kb swings
5 x broad jumps
10 x kb swings

2nd:
10 sec pull up hold *
5 x dips
10 sec pull up hold
5 x dips
10 sec pul up hold

* sub for bottom of the press up hold

Be snappy on the swings, if you can’t do broad jumps instead jump for height.
Slow on the dips pause at the bottom and pause at the top.

B1. 5 min amrap
Ground to overhead
No push burpee over (jump!)
1-2-3-4-5-6-7-8-9-10 …….

Write your reps down

3 min rest

B2. For time
The amount of reps completed in first part.

Dont go heavy on this workout. At the gym I would recommend 25kg for ladies and 40kg for men. You can use any weight you have kettlebell, dumbbell, plate or barbell. If you think your weight is light just go faster 😉.

Zoom session 5:30 tonight