WOD:

#old school conditioning

EMOM 25

Min 1: 15 Russian KB Swings (70/53lbs)

MIn 2: 15/12 Calorie Row (12/9 Assault Bike)

Min 3: 15 Goblet Squats (70/53lbs)

Min 4: 15-20 Ab Mat Sit Ups

Min 5: 10-15 Hand Release Pushups Rx+20 Pushups

CASHOUT:

2-3 sets

25 Waiter Curls

15 Crush Curl

5 (per side) Alternating Hammer Curl to Press

Rx 30-35/15-20lbs