For 7 minutes perform the following
Javorek Barbell Complex 1
Rest one minute after each set. The goal isn’t to do as many rounds as possible but to do great looking sets as heavy as possible. Most of us are limited weight wise by the upright rows which is fine.
Complete as many rounds as possible in 12 mins of:
10 Box Jumps, 24/20 in
20 Unbroken Russian Kettlebell Swings, 32/24 kg*
*Rx + use the biggest bell you can swing for 20 reps unbroken
4 x 10 Kettlebell Romanian Deadlifts