3 Rounds NFT
10 Cossack Squats use bodyweight during warm-up or a Kettlebell if you have the ability and strength to do so. (shifting side to side @ 5/side while standing up in between reps)
8 Alternating Renegade Rows w. Push-Up
6 Back Lunges / Leg use KB’s In front rack position and add 1-2 45lb plates underfoot for an added deficit.
4 Strict C2B Chin-Ups
2 Double Bell Thrusters (heavy) DO NOT DROP BELLS!!!
10 Kcal Row
10 x 50′ Shuttle Runs
10 Box-Over Burpees 20/24″
Rest 1 Minute