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    • Nov 30, 2015
    • 1 min read

12-1-15

STRENGTH 10 min OTC 30 sec on 30 sec rest 6-10 rep seated press – sitting on the ground (45#/30#)

CONDITIONING 3-6-9-12 Burpees & KB Swing (70#/53#)

40 box step ups with your KB

12-9-6-3 Burpee & KB Swing

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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 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