Strength:

3 Rounds
3 Turkish Get-Ups per side
5 Slow Birddogs per side

Rest :90 between rounds

Track heaviest weight used for Turkish Get-Ups.

Workout:

AMRAP 20
150m Run
25 Kettlebell Swings 55/35
25 Box Jumps

Intended Stimulus: Steady tempo throughout, planned short rests between sets

Aim to complete Swings in 2-3 sets each round. Power comes from hips!

At-Home Version:
25 DB/KB Swings, 25 Box Step-Ups