Strength:
A) Find Max Bench Press
B) KB Alt Bent Row: 4×10 each side
Skill
A) 10 min. EMOM
– 1 Strict MU + 2 MU as able + 1 skin the cat holding 5 sec.
B) 4 Supersets
– 10 bent KB row
– 10 arch rocks
– 20 sec. UB hollow hold
Conditioning:
3 Rounds:
50 Cal Assault Bike
40 Burpees to 6in target
50 Wall Ball (20/14)
20 HSPU, Open Standard