Accessory
4 Rounds
7 Single Dumbbell RDL’s (each side - moderate weight - hold Dumbbell in hand opposite of working leg)
7 Single Leg Glute Bridges (each side)
7 Strict toes to bar or Strict Knee Raise (no swinging)
Conditioning
"Kill The Messenger"
5-10-15-20-15-10-5
Pull-ups
Wall Balls (30/20)
10/7 cal row or 7/5 cal bike
*16 min time cap