Part A: EMOM12 Min 1: 4/4 Kneeling KB strict press Min 2: 4/4 Single arm bent over KB row Min 3: 30 second ring plank Part […]

Part A: 6 Sets: 2 Back Squat (3,3,x,1 tempo) 4 Depth broad jumps Part B: 4 rounds for time: (10 min cap) 30M HS walk (3 […]

Part A: 5 Super sets: 20M Sled drag (heels planting, drag sled behind you) 8 straight legged romanian deadlift 20 hollow rocks / 20 sec hollow […]