11-16-16

Strength Overhead walking lunge 10 reps EMOM Increase weight as you get comfortable with the movement

Wod 8 min AMRAP 15 Deadlifts 15 Box Jumps Each round the deadlift gets heavier Example: Round 1 40% of your 1RM Round 2 50% Round 3 60% and so on

Post wod Abs 50 sit-ups 50 twists 2 min plank

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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