FloTraining Workout of the Day 11/19/16

Savage Saturday IX: 

EMOM 12

• ​odd - 20 push ups
• even - 12 double kettlebell swings (53/35)

..rest 4 minutes..
..at the 16 minute mark..

3 rounds for reps of

• ​In 2 minutes:
  • 7 burpees
  • 200m run
  • max wall ball in remaining time (20/14)
• rest 1 minute
• In 2 minutes:
• 75 double unders
• max kettlebell step ups in the remaining time (53/35)
• rest 1 minute

..rest 4 minutes..
..at the 38 minute mark..

For time:

• ​1200m run

*the middle portion here is all about moving quickly and staying in control. If you can move quickly on the burpees and run and go unbroken on the double unders you'll have plenty of time for the wall ball and the kettlebell step ups.