I hope you guys liked that strength combo, I have been fooling around with that combo personally for a couple weeks.  Sprint those assault’s and rows tomorrow!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Tempo Push-up

Hollow Swings

Inch Worms

1 Min Jog

B) Every 1:30 x 10 Sets

1st-30 sec Unbroken Dumbell Bench Press

2nd- 8-10 Tempo Ring Rows (4 sec) take an angle to make these burn!

C) “Yin & Yang”

7 Min AMRAP

15 Kettlebell Swings

10/7 Cal Assault

5 Burpee Box Jump 24/20

3 Min Rest

7 Min AMRAP

15 Wallballs 20/14

10/8 Cal Row

5 Burpee Box Jumps 24/20