Strength
16 minute EMOM (4 sets of each):
- Minute 1 – Romanian Deadlift x 8 @ 50-55% 1RM Deadlift
- Minute 2 – Hollow Rock x :30
- Minute 3 – Alternating Overhead Reverse Lunges w/ DB or Kb x 8/8
- Minute 4 – Side plank x :30-:45 (alternate sides each round)
Conditioning
3 rounds for time:
- 20 Hang Kb Snatches – 10 right/10 left (60#/44#)
- 20 Goblet Squats (60#/44#)
- 75 Double Unders