11.18.21

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

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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 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

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)