For this workout perform:
120 one handed kettlebell swings (60 per hand with 32 kg.) for time
then, without resting,
Bear crawl 30 steps forward, then 30 steps backward
then, after a rest,
run 5 hill sprints of 10-15 seconds at 95% intensity up a VERY steep hill
finish with a 2 mile recovery walk carrying at least 30 pounds of gear (I do this as my walk to work and back)
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