Strength
1A) Pause Dip Push Press
- 4 x 3, building
1B) Horizontal Ring Row
- 4 x 5-7 @ 31X1
Conditioning
Complete as many rounds as possible in 15:00:
First, complete 3 rounds of:
- 3 Strict Pull Ups
- 6 Goblet Squats (70/53)
- 9 Kettlebell Swings (70/53)
Then,
- 400m Run
You will complete 3 rounds of the triplet, then run 400m, then complete 3 rounds of the triplet, then run 400m… As many times as you can in 15:00.