10 Kips (keep feet together, tight core)
15 KB swing
7 Ring Dips (go for max depth, unbroken)
Strength: Front Squats
3 X 3
Try to do all three sets at maximal weight instead of increasing each set by 5 or 10 lbs.
Three rounds for time of:
95/65lb Ground to overhead, 10 reps
200 yd. Shuttle sprint, 50 yards there and back twice
Rob Orlando, 2:58, Eric Magee 3:07, Chris Spealler 3:19, Kristan Clever 5:27 (95lb), Rebecca Voigt 5:40 (95lb)
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504-861-0610 (call or text)
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