Strength
1A) Dumbbell Bench Press
- 4 x 5-7 @ 30X1
1B) Pull Ups*
- 4 x 10-15
Rest as needed between exercises.
*Choose a pull up variation (butterfly, kipping, kip swing, etc.) that allows you to get 10-15 reps unbroken. This is meant to be technique and volume building work.*
Conditioning
For time:
- 50/35 Calorie Bike or Row
- 40 Kettlebell Swings (53/35)
- 30 Handstand Push Ups
- 40 Kettlebell Swings
- 50/35 Calorie Bike or Row
`15:00 time cap.