5x5 with a 4 second descent,
immediately following with 10 heavy russian KB swings.
Focus on this hip drive, stay explosive.
Every 5:00 for 20:00 mins:
18 Calories on the ECHO bike
16 Sumo Deadlift High Pulls 115/75#
14 Burpees over the bar
12 GHD Sit Ups
7-10 Ring Pull Ups, pull as high as possible
15 Toes to Ring
7-10 Strict Ring Dips
25 Second Ring L-sit