WARMUP (20)
Row 750m
Kettlebell Bottoms Up Press
STRENGTH (30)
2 Supersets of:
A
15 Hip Extensions 25/15
8 Row Variation
8 Reverse Flys
B
10 Over and Back Press
8 Swiss Bar Incline Front Raise
8 Seated Lateral Raise with Chains
CONDITIONING (20)
Every Minute on the Minute For 16 Minutes
Minute 1: 400m Run
Minute 2: 30 DUs
Min 3: 20 Russian KBS/12 Calories
Min 4: 10 Strict TTB/Strict Leg Raises
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