ACCESSORY WORK (2x) 1 min Hollow Rock 30 sec rest 90 sec Plank 3 min to complete 30 flutter kick 30 pull-a-parts 30 scap push-up 30 bent over row (45/35)
CONDITIONING 500 m Row 40 Sit-up 30 Pull-up 20 KB Swing 10 Clean and Jerk 155#/115# 20 KB Swing 30 Pull-up 40 Sit-up 500 m ROW