2 sets of:
Bottom Pause Wall Balls x 8-10 reps
Rest 45 seconds
Strict Pull Ups or Ring Rows x 10-12 reps
Rest 45 seconds
Side Planks x 45 seconds each side
Rest 45 seconds
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
10 Dumbbell Thrusters
5 Strict Pull-Ups
Every 3 minutes, for 15 minutes (5 sets of):
Deadlift x 3 reps Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. Complete a