Strength Intervals:
16 min EMOM
1) 6-8 Strict Pull Ups
2) 10 Alt. Back Rack Reverse Lunges
3) 12 Dual DB DL
4) 14 Alt. Gorilla Row
*First round as warm up set
Conditioning:
AFAP
100 Thrusters (40 / 25)
Every 3:00 = 10 Push Ups
Strongman
Strength :
6 Rounds
6-8 Hip Thrust
Conditioning :
For Time
42 High Box DB Step Up
42 Alt. Strict Knee To Chest
42 Sledge Hammer (R)
42 Russian Twist
42 1 Arm DB Bench Press
42 1 Arm DB Bent Over Row
42 Sledge Hammer (L)
42 Single Leg Barbell Deadlift
Finisher :
1Min Banded Pallof Hold (R)
1Min Banded Pallof Hold (L)
1Min Side Plank (R)
1Min Side Plank (L)
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