1a) Tempo Bench Press x 4 reps @12X1
1b) Single Arm Dumbbell Row x 6 reps @2111
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.
Max Effort Dead Hang Hold