STRENGTH: 3 SETS FOR QUALITY
4/4 DB or KB Turkish Get-Ups
2-6 Strict Tempo Pull-Ups (2121)
-Rest 1:00 b/t Sets-
WOD: E3 mins for 5 SETS
15 Chest to Bar Pull-Ups
20 Russian KB Swings
Max Reps Goblet Squats (32/24)
HIIT&RUN
3 ROUNDS
ROUND 1= 2 sets/exercise 20:10; rest 2 mins
ROUND 2= 1 set, 40:20; rest 2 mins
ROUND 3: 1 set 60:30
1 – 8 x jump lunge + 2 x Burpees 2 – 5m Bear/reverse bear crawls 3 – Ring rows 4 – KB box step overs low box 5 – Bike 6 – Goblet Squat 7 – Hand Release pushups