Shinobi
Push Press 8-7-6-5
Ghost Sets = Front Squat
1 1/4 Front Squat 3-3-3-3 @ 70%
60 Sec. Plank + 20 Situps
Bicep Curls 3×8
ALT Dips
60/60 x3
Renegade Row Complex
KBS
Burpee Box Overs
Fitness
Push Press 8-7-6-5
Ghost Sets = Front Squat
Front Squat @22×1
3-3-3-3 @ 70%
60 Sec. Plank + 20 Situps
Bicep Curls 3×8
ALT HR PushUps
60/60 x3
Renegade Rows
KBS
Burpee Box Overs
Kettlebell swings