Warm-up

Strength:

5 sets 

1a) Tempo Bench Press x 4 reps @12X1

1b) Single Arm Dumbbell Row x 6 reps @2111

Conditioning:

2 person team, 1 person working at a time, alternating rounds.

As Many Rounds and Reps as Possible in 15min of:

5 Shuttle Runs + 15 Russian Kettlebell Swings

No Rx, but you need to be unbroken on the swings.

*1 shuttle run is 50ft total, 25ft down and back.

Finish:

Max Effort Dead Hang Hold