Strength
Front Squats
6*3
(3 second pause on the first rep)
Conditioning
- For Time
- 24-20-16-12-8-4 reps of:
- Front Rack Lunges (135/95 lb)
- Kettlebell swings 53/36
- Hand Release Push-Ups
Cardio Burn
5 rounds
8/8 Renegade rows
12 DB Clean and Press
8/6 Cal Ride
10 Burpees
12 DB Squats
3 rds
500 meter row
25 sit ups
50 Russian twists