STRENGTH:
3 SETS WITH 1 MINUTE REST BETWEEN ROUNDS
10 KB SEE-SAW PENDLAY ROWS
10 HOLLOW ROCKS
10 TALL KNEELING DUMBBELL PRESS
METABOLIC CONDITIONING:
5 ROUNDS FOR TIME
200 M RUN
15 BURPEES
200 M RUN
10 POWER CLEANS 135/95
3 SETS WITH 1 MINUTE REST BETWEEN ROUNDS
10 KB SEE-SAW PENDLAY ROWS
10 HOLLOW ROCKS
10 TALL KNEELING DUMBBELL PRESS
5 ROUNDS FOR TIME
200 M RUN
15 BURPEES
200 M RUN
10 POWER CLEANS 135/95