3 ROUNDS
12 Single Arm DB Tricep Kick Back
12 Alt. KB Gorilla Rows
20 Russian Twist
Every 1 min for 20 mins, alternating between:
Monostructural Cardio, 2 mins
max rep Strict Pull Up/ Ring Row, 1 min
max rep Sit-ups, 1 min
Kettlebell Front Rack Hold, pick load, 1 min
Rest 1 min
Strength Squad
Bench Press and Squat Supersets