Strength:
Deadlifts
5x4 with 2 second hold at the top @68%. Go every 90 Seconds
Conditioning:
15 min AMRAP
10/7 AAB
2 Strict Pull Ups*
10/7 AAB
2 Ring Rows*
* Every round, increase both pull ups and ring rows by 2 reps each
Core:
Tabata Flutter kicks