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
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
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 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