Strength/Skill
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Barbell Hip Thrusts x 8 reps @ 21X1
Station 2 – 15 Tempo Push-Ups @ 1111
Station 2 – Supine Ring Rows x 10 reps @ 2111
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Metcon
Three rounds for time of:
Row 500 Meters
24 Russian Kettlebell Swings (heavy)
12 Box Jumps (20″)