Every :30 x 8 (4:00)
5 KBs (light) + 5 Air Squats
Take a few minutes to play with the movements and tempo...then commit to a heavy pair of KBs and go for a heavy set...then repeat two more times with some rest between sets.
B. Strength: Strict Press/Push Press (10:00)
Work up to a heavy 5+3 (5 Strict Press + 3 Push Presses)
“Goodbye! Nice to Know You.”
45 Thrusters (95/65)
Score is total reps.
Extra Credit: Do the R.O.W. or the W.O.W.
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