WARM-UP
1 ROUNDS
30 Russian Kettlebell Swings
15 ring row
20 Russian Kettlebell Swings
10 ring row
10 Russian Kettlebell Swings
5 ring row
2 rounds:
1 min Plank Hold
12 Dumbbell Snatches
1-minute rest
STRENGTH
Deadlift
6x2 - 7x2 - 8x2
WORKOUT
Every 4 Minutes x 4 rounds:
A.
20 ring Row
25 Kettlebell Swings, 53#/35#
B. 15 ring Row 25 Sit-Ups