Strength
1a) Single Arm Push Press @ 30X2
- x 4-6/arm x 4 sets
1b) Alternating Renegade Row
- x 6-8/arm x 4 sets
1c) L-Sit
- x :15 x 4 sets
Conditioning
With a partner, alternate full rounds, complete as many rounds as possible in 16:00:
- 15 Russian Kettlebell Swings (53/70)
- 30m Forward Crawl