WARMUP (10)
5 Minutes Bike @57 - 60 RPM
2 Min Couch Stretch
Barbell Landmine Rows
Crossover Symmetry
2 Min Couch Stretch
Barbell Landmine Rows
Crossover Symmetry
STRENGTH (25)
3 Sets of Each Superset
A1. 20" Hollow Rock Hold
A2. 12 Banded Pull Through (Red Band)
B1. Temp Push-up 5131
B2. Bent-Over Dual Kettlebell Row w/2 sec Pause
C1. 20" Swissball Stir the Pot Each Direction
C2. 40m SA Deadlift and KB Carry
CONDITIONING (25)
4 Rounds
30" Assault Bike Test (Light, Moderate, Heavy, Max)