Strength
4 Rounds (not for time)
8 DB Bench Press (+lbs)
6-10 Ring Rows (feet elevated if possible)
30/30sec Forearm Side Plank
*1 rep on DB Bench Press = (1xL + 1xR + 1xL+R)
Conditioning
15min EMOM
Min 1: 20 KB Swings (16/12)
Min 2: 20 Plyo Lunges (+deficit)
Min 3: 20-30sec Handstand Hold