11.17.20

A. Strength

3-5 sets of the following superset

8 Wide Grip Bench Press @ 21X0 Tempo

10 Push-Ups @ 10X0 Tempo

*Push-Ups maybe be banded for extra challenge

B. Conditioning

20 minute AMRAP

12 Toes-to-Ring or Bar

9 Dual KB Gorilla Row 35#/26#

6 Strict HSPU

20/17 Calorie Row

*Strict HSPU Scale = Kipping HSPU = Pike Strict HSPU

*coaches challenge 53#/35# KB Gorilla Row

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