WARM UP
2 Rounds | 7 Min Cap
10.10 x Side Lying Thoracic Rotations
8.8 x Kettlebell Arm Bar
8.8 x Kettlebell Dig and Chop
TRAIN
3 Rounds
10-15 x Kettlebell Push Up RPE 7 (20X1)
30 Sec Rest
12 x Tall Kneeling Kettlebell Horn Curl RPE 7 (20X0)
90 Sec Rest
PERFORM
For Time | 20 Min Cap
25-20-15-10
Erg Cals
Dual Gorilla Row at 24/16/12kg
–
No Rest
–
2-4-6-8-10
Renegade Row at 20/12.5/8kg
Devils Press