Strength: 5 Rounds of:
1 Minute Dead Hang
8e Reverse Lunges with Dumbbells or Kettlebells held at side, or 4e Pistols
:20 second Side Plank each side
Conditioning: 2 Rounds of:
3 Min AMRAP of:
10 Wall Balls
6 Knees to Elbows or Hanging Leg Raises
-Rest 1 Minute-
This is fast and intense. There should be speedy transitions. The wall balls should be unbroken the entire workout. If 6 knees to chest need to be broken up the max number of sets is 2. If you are unable to do 6 knees to chest in less than 15 seconds then switch to hanging leg raises to make the workout faster. The two rounds should be within 10% of each other.