Strength:

Every :90 alternate between the two movements below for FIVE ROUNDS of each:

1- 5 reps of Front Squat

2- 12 DB Renegade Rows

Increase weight each round.

Workout:

5 rounds for time:

150m Run

15 Heavy Russian KB Swings (55/70#)

15 Sit-Ups

Handstand Push-Ups (10/8/6/4/2, by round)