4 Rounds (12MIN Cap)
*(Pick # of reps you can repeat & sustain for the 4 RDS)
16 Single Arm DB/KB Strict Press (8/8)
**Rest 1MIN between rounds**
15 KB Swings
20 Goblet Step-Ups
MODs: Part 1: Ring Rows or Bent Rows can be done in place of Pull-ups.
Part 2: Modify the push-ups to make them work for you, on knees, to a box, hand release, etc. If you don’t have anything to step up to, you can do Goblet Squats instead.
20 MINS for Quality
Work towards a heavy set of 3 Deadlifts
*Between sets complete 10 weighted glute bridges with plate* https://youtu.be/KcGSG8hF9HU