Warm-Up:
400m Row
Squat Therapy
Dumbell Renegade Row/Front Squat/Thrusters 25/15
Connectivity:
Isometric Holds:
5 x 5" Pause Push-ups
6 x 10" Reverse Lunge
30" Pull-Up Support
Part I: Strength
Warm-up Deads
Part II: Conditioning
4 x 4 Minute Rounds (Approximately 24 minutes)
20 Cal A.D. (1')
10 Ring Rows (30")
15 Squats (30")
10 Push-Ups (30")
AMRAP Safety Bar Deadlifts 185 - 225
15 Cal A.D.
10 Ring Rows
15 Squats
10 Push-ups
AMRAP(7) KB Swings
Rest 3 Minutes Between Rounds
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