11.18.19

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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