Notes for the week:

There will be NO i99 this week

Heather with some perfect form on her KB Swings!

 

Strength
Four rounds
Overhead Squat (2-4 reps)
Rest 2-3 minutes between sets

 

Conditioning
Complete as many rounds and reps as possible in 10 minutes of:
10 Pull-Ups or 3 Muscle-Ups
10 Dumbbell Ground to Overhead (40/20#)
10 Box Jump Overs (24/20″)

DB Ground to Overhead is 5 reps each arm

Muscle-Ups can be bar or rings

Completing Muscle-Ups will be considered Rx+