10-14-15

Scap Work (2x) 20 Scare Crow (5#, 2.5#) 30 Scap Push up 40 Band Pull-a-parts 50 Wrist Twist (5#, 2.5#)

CONDITIONING 2 Push Press 8 chin-ups 12 Sit-up (Strict arms across your chest) add 2 PP each round until you get to 12 Push Press

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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