11.18.20

A. Strength

Deadlift from Blocks

(Set up blocks or plates so that the bar rests just below the knee)

5 sets of 3 reps

(Build from last week’s loads)

B. Conditioning

3-5 rounds

10 Burpees

15 Kettlebell Swings 53#/35#

20 GHD Sit-Ups

200m Run .12 mile (attempt to increase your run pace each round)

-rest 90 seconds between rounds-

*record your total split times on each round and aim to reduce your total time on each round as you go.

Substitute for 200m Run = 250m Row or .37 mile Bike

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