Layup”
15-10-5:
Toes to Bar
Wallballs (30/20)
Hang Power Snatches (95/65)

Into…

100′ Double Overhead Kettlebell Lunge (53’s/35’s)

Into…

5-10-15:
Toes to Bar
Wallballs (30/20)
Hang Power Snatches (95/65)

Conditionung

Row Conditioning
On the 0:00 – 60/40 Calorie Row
On the 4:00 – 40/30 Calorie Row
On the 7:00 – 40/30 Calorie Row
On the 10:00 – 20/15 Calorie Row
On the 11:00 – 20/15 Calorie Row
On the 12:00 – 20/15 Calorie Row