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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

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