Beginners A3

5 sets 1/3 of your max pullups. If you cant do more than 3 pullups then use bodyrows.
these can be done at anytime throughout the day

workout

using a KB @ 1/3 body weight

1x Goat bag
1x Goblet Squat
11x KB swing

Each round add one

AMRAP 3 min
3 min Break
3 total rounds


so number 2 is 2 GB, 2GS, 12 Swings etc.