Strength
3 sets:
- KB or DB Bench Press x 10-12 @ 8 RPE
- Bent Over Row x 8R/8L
- Russian Twists x 20 (10R/10L alternating)
Conditioning
3 rounds for max reps:
- Minute 1 – :30 Max Calorie Row
- Minute 2 – :30 Max Dips
- Minute 3 – :30 Max Double Unders
- Minute 4 – :30 Max KB Snatch (53#/35#)
- Minute 5 – :30-:45 Handstand Hold
- Minute 6 – :30-:45 Weighted Plank