Fitness:
A. 3 Rounds:
A1. 15 Barbell Hip Thrust
A2. 15 Unbroken Banded Pull Ups
B. 3 Rounds for time
10 Bent Knee Ring Rows
150m Run
20 Plate Drag Throughs (5kg, each drag = 1 rep)
25 Dumbbell Step Ups (22.5/15kg)
30/24 Calorie Bike Erg
*21 min cap / 7 min cap per round.
Performance:
See Fitness
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