1 ¼ front squat, 4x3, 2:00 rest

B1. Ring dips, 3x8-10, :60 rest

B2. KB windmills, 3x4/arm, :60 rest


Cycle through the following every 3 minutes  (whatever time is left in the 3 min use for rest) with the goal of pacing. Try to stay moving the full 15 min. Keep a steady HR with big diaphragmatic breaths as you transition.

150m row

10 front rack alternating lunges

12 KB swings

14 wall balls

For 5 rounds


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