A. Warm Up

2 Sets

Row 700/600m

10 Dumbbell Deadlifts

8 Dumbbell Hang Power Cleans

6 Dumbbell Push Press

20m Dual DB Overhead Carry

-rest 90 seconds-

B. Strength

1-1/4 Back Squat

4,3,2,4 @ 31X1 Tempo

*set of two should be your heaviest set but your last set of 4 should be heavier than first

C. Conditioning

3 rounds for time of:

Row 12/9 Cals

12 Dual KB Overhead Walking Lunge 35/26

Row 12/9 Cals

-rest 1 minute-

Air Dyne 12/9 Cals

12 Dual KB Thruster 35/26

Air Dyne 12/9 Cals

-rest 2 minutes-

*coaches challenge 53/35

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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