10-8-14

(2x) 1 min Hollow hold 30 Sec rest 1 min plank 30 sec Rest 30 sec flutter kick 30 sec scissor kick 30 sec rest

CONDITIONING AMRAP – Every 2 min until you fail 3 Deadlift (225#/165#) 6 10m (33 ft) Shuttle run Add 2 10m run every round until you fail Total deadlifts + final munber of completed runs

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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