11-16-15

STRENGTH – Back Squat 7 min – 1 Rep EMOM increase load every rep reps should be heavy and load increases should only be 5-10# (If you know your 1RM this should be around the 90% range at the end)

CONDITIONING (5x) 3 min on 1 min off – 1 min at each station AMRAP Row for Calories Box Jump 20″ Kettlebell Clean and 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