Strength:

5 Rounds:

8 Dumbbell Lateral Step-Ups

6 Barbell Cuban Presses

:30 Static Hang

___________

Conditioning:

Every Minute on the Minute x 20:

1) 10/7 Calorie rowed

2) 5e Single Arm Dumbbell/Kettlebell Overhead Reverse Lunge

3) 5-10 Strict Chin-Ups or Supinated Grip Ring Rows

4) Rest

 

If you’re feeling fresh then sprint on the row and go heavy on the Lunges and Chins. Otherwise, move at around 80% and leave feeling better than you came in.