Warm Up
6 min AMRAP
- 10 RDLs @ 45/35
- 5 tempo push-ups (3 down)
- 10 SA DB rows (5 each)
- 10 Russian KB swings
- 5 tempo eccentric ring dips (3 sec down)
Strength
- 4 x 6 supinated barbell rows
- 4 x 6 DB bench press
Conditioning
21-15-9
- Deadlifts @ 155/105
- ring dips
- rest 2 min -
21-15-9
- Russian KB swings @ 53/35
- push-ups
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