CONDITIONING (10x) 150m row 1 min rest between efforts RETEST from 11-4-15 – Compare previous row times HERE.

SKILL WORK: a) (4x) 1 min Hand Stand Hold 30 sec rest 1 min Plank (55#/35#) 30 sec rest

b) (2x) 100 Band pull-a-parts 50 Scap Push-up 30 Behind the nec strict Press (45#/30#)

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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