Strength
4 Sets:
- 6 Dumbbell Bench Press @ 20X0
- 6 Single Arm Dumbbell Row per arm @ 20X1
Rest 60 – 90 seconds between exercises.
Conditioning
Every minute, on the minute, for 15:00:
- 20 Single Arm Kettlebell Swings (53/35)
- 15m Sled Drag
- 15m Reverse Retro Crawl
Optional Independent Work
Complete as many rounds as possible in 15:00 of:
- 20 American Kettlebell Swings (70/53)
- 30m Heavy Sandbag Carry
- Wall Walk + 5m Lateral Walk per side