Strength:
Four sets of:
3 Dumbbell Bench Press
Rest 90 seconds
10 Ring Rows
Rest 90 seconds
3 Dumbbell Bench Press
Rest 90 seconds
10 Ring Rows
Rest 90 seconds
Conditioning:
In three minutes, complete the following:
20 Kettlebell Swings (24/16 kg)
400m Run
Double-Unders x Max Reps
20 Kettlebell Swings (24/16 kg)
400m Run
Double-Unders x Max Reps
Score is the number of double-unders completed in each set, for a total of three sets. Rest three minutes between sets.
