Skill-work:
3 Rounds Completed As a Super Set
8 Each Leg Heavy Bulgarian Split Lunges ( foot elevated)
12 Hip Raises Heavy ( Use Barbell or heavy DB’s)
Conditioning:
As Many Rounds in 12 Minutes
10 DeadLifts
5 Seated Ring Muscle Ups
20 DU’s
RX(225,155)
Mod to 15 Ring Dips or banded Seated Muscle ups with press out