Tuesday 3/23

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