A1) 10 Deadlift, mod-tough @21X1, rest 30sec x 3 sets
A2) 5-8 Pike on rower @3030 rest 1:00 x 3 sets
Muscle Up Work
B) 4sets – rest 1:00
5 Beat Swings
5 Hip to rings on low rings ,
C) Every 3:30min x 5 sets
*Goal is to Increase Pace each set
200/150m run
12 KBS
8 Box Jump Overs
D) Core
10 Dual KB Weighted Leg raises, slow lowering
30 russian twists
rest 1:00 x 4-5 sets
E) Summer Gunz
4 sets
8-12 DB Military Press
8-10 DB Curls @4141
20 Tricep Kick Backs with band or DB