11.22.21

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

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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

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)