Day 165

A.) Every minute for 20 min, alternating movements

Odd: 5 Back Squats (225/135)

Even: 10 Dips (Ring or Stationary)

–Rest 5 minutes–

B.) MetCon (Time)*This should be a 100% sprint*

Row 300m

15 KB swing (53/35)
20 Burpees
15 KB swing (53/35)
Row 300m

C.) Three sets of:

Weighted Hip Extension x 8-10 reps @ 2013
Rest as needed
Seated Row (or Barbell Bent Over Row) x 10 reps
Rest as needed
Hollow Hold x 45 seconds
Rest as needed