11.28.17

A. Conditioning

3 rounds for total meters :10 row :50 rest :20 row :40 rest :30 row :30 rest :40 row :20 rest :50 row :10 rest

Compare to 11.30.17

B. Strength

Tempo Back Squat 6 sets of 3 reps Every 2 minutes 3 second descent & pause at the bottom

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A. Conditioning 10 minute AMRAP 6 Pull-Ups (Challenge Strict Pull-Ups) 6 Burpees Row 12/10 Calories - rest 2 minutes - 10 minute AMRAP 9 Body Rows 9 Hand Release T Push-Ups Row 12/10 Calories

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10.25.21

A. Strength 2-3 sets of 5-4-3-2-1 Deadlift Weighted Dips or Bodyweight Dips (2x Bench Dips) -rest 3 minutes after each set- *Every Set has 15 reps of each movement. After you complete your first compl