11.16.21

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

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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 15-12-9-6-3 Barbell or Dumbbell Deadlift Bar Facing Burpees -directly into- 15-12-9-6-3 Barbell or Dumbbell Hang Power Clean Box Step Up (Challenge DB Box Step Over)