WODconnect

Strength work Workout

4 rounds, rest as needed:

1) 20m Slamball/Sandbag/Yoke Carry
2) 8 Prone Double KB Row, TEMPO 3013 (3sec down, 3sec hold at the top, squeeze your shoulder blades together)
3) 5-10 HSPU, tempo 5010 (5sec down, straight up, 1 sec in top position. You can kip yourself up.
4) 5-10 Strict TTB