Strength: 20 Minutes
Ring (or stationary) Dips x 6-10 Reps
Heavy Russian KB Swings x 10 Reps
Superman Hold/Arch Rocks x 15 Seconds
*Rest 20-30 seconds between movements and 60 seconds between rounds.
Conditioning: 7 min AMRAP
7 Push Press (115/75 lbs)
21 Lateral Jumps over the Bar
Post your scores to the Whiteboard.