Group Warm-up

Conditioning:

4rds for time

300m Run or Row

20 Air Squats

15 Deadlifts 115/105

10 Hand Release Push-ups

Or

4rds for time

300m Run or Row

20 Alternating Pistols

15 Deadlifts 185/135

10 Ring Dips

Strength Finisher:

3 sets

Front Rack Alternating Reverse Lunges x 12 @3011

Banded Triceps Press Down x 20-25 reps