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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