Accessory Work a- (3x) 1 min Hollow Hold 15 sec rest 1 min Plank 15 sec rest
b- (3x) 5 Reach and Twist 10 I, Y, T (5#/2.5#) 20 Scarecrow 30 Scap pushup
CONDITIONING (4 x) 250 m row – 1 min rest 1 min rest (yes this is a total of 2 min rest after the 4th 250) (10 x) 100 – 15 sec rest
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