STRENGTH

Seated Box Jumps 4 x 5

Heavy Russian KB Swings 4 x 8

CONDITIONING

For Time

800M Row

then four rounds

10 Deadlifts (185/125)

10 Lateral Jumps Over Bar

4 Ring Muscle Up (12 chest to bar pull ups)

then

800M Row

CORE/MOBILITY

1 Min Lying Side Twist

1 Min Childs Pose

SUMMER SHRED

Woodchoppers 4 x 10 each side

Cossack Squat 4 x 10

Banded Straight Arm Pull Down 4 x 15

WORKOUT OF THE DAY