Strength
1A) 3x 10 Kettlebell (KB) Windmill (5L/5R)
1B) 3x 20 Chinese Rows (/w KB or DB, 10L/10R)
Conditioning
15 minute, as many rounds as possible of:
Fitness:
- 400m Run
- 10 Push Ups
- 10 KB Swings (heavy)
Performance:
- 400m Run
- 10 Ring Dips
- 10 KB Swings (70/53)