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