Hello Darkness:
On the 4:00 x 7 Rounds:
400 Meter Run
20 Kettbell Swings (53/35)
10 Burpee Pull-ups
Hello Darkness(At Home):
On the 4:00 x 7 Rounds:
400 Meter Run
20 Alternating Dumbbell Hang Power Snatches (10 Each Side)
10 Double Dumbbell Burpees