Strength:

20 Minutes, Not for Rounds of:

:10-:15 Iso half wall walk/Hollow Plank

:03-:05 at bottom( :03 negative)Ring Dips hold/ Push up Negative

1:00 Beat Swing practice

3 Floor levers

_________________

Conditioning:

EMOM 7:

5 Burpees

15 Double unders

The burpees should be a sprint. Scale volume as needed in order to be finished in :15-:20. Standard skipping scaling applies.