Strength: Thrusters
10-8-6-4-2
Start from a rack and add weight each set. Advanced start from the ground.
Conditioning:
Part 1: 6 Rounds
20 sec Hand-to-Hand Russian KB Swings
10 sec Rest
20 sec Ring Dips
10 sec Rest
–Rest 2 minutes–
Part 2: 6 Rounds
20 sec Front Plank Hold
10 sec Rest
20 sec Push Press (45 lb bar)
10 sec Rest
Post your scores to the Whiteboard.
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