PART 1

3-4 Rounds 
5 R/L Banded Pull Goblet Squat
10 Bent Over Hip Rows W/ :2 Sec Pause
10+10 Front/Lateral Plate Raise
20 Alt Banded Kick Backs

 
PART 2

“BRIDGES”

Five rounds for time of:
10 Handstand Push-Ups to 4″/2″ Deficit
15 Thrusters (155/105 lbs)
20 Burpees Over the Barbell
25 Pull-Ups

Time Cap: 30 Minutes

– Modify 
-Lighter 
-Pike Or 20 Push-Ups 

JAMES RUSSELL’S FAVORITE WORKOUT