Tuesday

Strength

Ax4 sets
A1. Tall Kneeling Press 2DB/2KB
2 sec pause OH; 10, 8, 6, 4, 2; build, 
F: [2 sec pause OH x6-8 each set x4]
rest 30 sec
A2. Wide Stance Good Morning x8, 
F: Light/PVC: Regular stance Good Morning
rest 60 sec

Conditioning

B. Descending Ladder for time; [10 min cap]
18-15-12-9-6-3 reps for time
Russian KB Swings + 
Push Ups
+100m Sprint after each round

F: Light/Moderate KBS + Push Up Knees/Toes 
P: Push Up + unbroken weight for KBS
S: Ring Push Up + heavy but unbroken KBS