Strength:

Every 3-mins for (12)-mins…

(2121 Tempo) Strict Ring Rows (challenging #)

10 FR Back Step Lunges (5/Leg)

10 RDL

**Pick your weight–Quality Movement**

Conditioning:

Against 15-mins…

40-30-20-10

Row (Calories)

Russian Kettlebell Swings

 

**Each new Round (Not starting with or Ending with): 5 D-ball Over the Shoulder; 15 Total D-Ball OTS)**

 

L1:70/52, 150/100

L2:52/35, 120/80

L3:35/25, 80/60 or 10 Slam-balls (25/20)

L4:20/18, 10 Slam-balls (20/15)