1-10-16

Endurance Wod “Morrison” 50-40-30-20-10 Wallballs (20/14) Box Jumps (24/20) KBS (53/35)

or

CV Inversion 500m Row 10 Burpees 400m Row 8 Burpees 300m Row 6 Burpees 200m Row 4 Burpees 100m Row 2 Burpees 3 Rope Climbs 100m Row 2 Burpees 200m Row 4 Burpees 300m Row 6 Burpees 400m Row 8 Burpees 500m Row 10 Burpees

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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike