G.A.M.M.A. crew special

Stretch

Warm-up:

• 21 burpees to pull-ups
• 21 kettlebell snatches
• 21 spider man pushups
• 15 burpees to pull-ups
• 15 kettlebell snatches
• 15 spider man pushups
• 9 burpees to pull-ups
• 9 kettlebelll snatches
• 9 spiderman pushups
• 6 burpees to pull-ups
• 6 kettlebell snatches
• 6 spider man pushups

Workout:
3 rounds of:

• kettlebell get-ups x 6 (3 each side)
• split jumps x 20
• rest 60-90 seconds

1 set of:

• "hanging" heavy bag crunches