Strength:
Bent Over Row
8-6-6-4-4
10 GHD Back Ext. After Each Set
Conditioning:
16 min EMOM
1) 30 sec HS Hold
2) 40m Dual KB Front Rack Carry (26 x 2 / 20 x 2)
3) 5 Bench Press (RIR 1-2)
4) 6 SA Alt. Devil Press (22.5 / 17.5)
Add 5 sec to HS Hold Every Round
Strongman
Strength:
Bent Over Row
3-3-3-3-3-3-3
Gaint Set x3
10 Bicep Curl (Bottom Half)
10 Bicep Curl ( Top Half)
10 Bicep Curl ( Full Range)
Sled Backward Drag
15M x6
Finisher :
2Min Weighted GHD Back Ext Hold.
Accumulate 100M D-Ball Carry
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