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02/23/2019

Warm Up

3 Rounds

- 1 min row

- 10 Russian KB swings

- 20 sec hollow hold

- 3 of 3 position push-ups


Strength

EMOM 12

- 10 dual DB bench press

- 15 Russian KB swings (heavy, select weight)

- max L-sit (from boxes or dip bars)


Conditioning

5 rounds (18 min cap)

- 5 deadlifts @ 225/155

- 10 ring rows

- 15 GHDSU (medball sit-ups if necessary)

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