Strength
Every 90s x 6 rounds
6 reps - 2120 tempo ( 2 seconds down, 1 second pause, 2 seconds up, no pause at the top - basically bench slow as shit and don’t rest at the top)
Conditioning
AMRAP 12
15 Russian Swings
12 Single Arm KB Push Press
9 Burpees
Rx = 53/35 , Rx+ = 70/53
Vanity
Three rounds (60-90s rest between rounds, no rest between movements)
DB Hex Press x 15 reps (roughly 45/30#)
Hollow Rocks x 30 reps
21’s