11.23.20

A. Strength

4-5 Sets

5 Front Squat @ 22X0 tempo (add weight every set)

12sec Bike SPRINT @ 100%

-rest 2-3mins between sets-

*record heaviest weight to score

B. Conditioning

12 minute AMRAP

4-8-12-16-20-24-28….

Wall-Balls 20#/14#

GHD Sit-Ups

C. Cooldown

Recommend exercises:

Couch Stretch

Heel Sit

Static Back

Cobra

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