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Warmup (10)
2 Laps
Back Exts & GHD Situps
Strength (10)
9 Min EMOM
Min 1: 10 Heavy DB Rows L
Min 2: 10 Heavy DB Rows R
Min 3: 15 Inverted Dual Ring Rows
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Strength (10)
1 x 5 Deadlifts @ 200
Conditioning (20)
3 Sets of
Run 3 Laps (A.D. 30 Cals)
15 Burpees
30 Swings
Rest 4 Minutes In Between
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