Back Rack Reverse Lunges 3×10
– Each set should be a heavy, working set
– 10 reps total (5 per leg)
Weighted Pull-ups 3×4-6
Strict pull-ups only. No kipping.
Scale to negatives with a 3 second descent.
Sounds like Kettlebell Fran
2RFT:
21-15-9
Double KB thrusters (53/35)
Pull-ups
5 minute rest
– 20 minute time cap (including the 5 min rest)