Warm-up

Strength:

Every Minute on the Minute x 10min

1- Sumo Deadlift x 5 reps @2112*

2- Horizontal Ring Row x 5 reps 2112**

*Double-overhand grip only. 2sec lowering, 1sec deadstop at ground, 1sec up, 2sec full squeeze at top

*2sec lowering/negative, 1sec active pause, 1sec up, 2sec full stop with rings touching the chest. Make these as difficult as possible while still maintaining the tempo and holding with rings touching the chest.

Conditioning:

45/30 Calorie Assault Bike

Then,

3rds of:

20 Front Rack Reverse Lunges 95/65

10 Push Press

5 Sumo Deadlift High Pull