A. Three Sets:
Elevator Pullups (Pause 1/4 way up, 1/2 way up, 3/4 way up, & Top) x 2-6 reps
Double Dumbbell Bent over Row w/ 10s hold at top of last rep x 6 reps **Ensure using middle & Lower Trap NOT Upper Trap**
Scap Pushup @2222 x 2-6 reps
Double Dumbbell Romanian Deadlift @30X1 x 8-10 reps
B. Four Sets:
400m Run
21 Kettlebell Swing 55/35#
15 Burpee Box Jump over 24/20"
rest 4 minutes btw sets
**Rounds should not take any longer than 4 minutes, Scale reps if necessary**