A1. Single Leg KB Deadlift @ 3021; 4 x 6-8; rest 60 seconds
A2. Ring Push Ups @ 3×15; 4 x 6; rest 3 minutes
Coach’s Notes: Try to add weight for each round of the SL KBDL while maintaining the prescribed tempo. Pay attention to the tempo of the Ring Push Ups. These are not going to be as easy as they look if you adhere to the prescribed tempo.
Using a 3 minute running clock do:
Amrap Ball Slams in remainder of time (20/15)
3 minutes rest
Record number of ball slams each round and tally for a total from all 4 rounds.