After a warm-up, perform as many Russian KB swings as possible in a 10 minute period
You determine your rests, set numbers, etc.
Level 1: 1 Pood (35lbs)
Level 2: 1.5 Pood (53 lbs)
Level 3: 2 Pood (70 lbs)
.10 mile jog
Handstand walk 8-10 feet
1 strict ring muscle up
Ring dips for the number rep you are on (55 total reps)
If you are unable to perform handstand walks, perform one wall walk-up
If you are unable to perform ring muscle ups, perform a negative repetition
If you are unable to perform ring dips, perform bar dips instead
Lifting heavy things over and over!
Mix up your interval training with these fantastic WODs.