12-16-15

Accessory Work (2x) 30 sec plank 15 sec side plank 30 sec plank 15 sec side plank 30 sec plank 15 sec side plank 30 sec plank 15 sec side plank 30 sec plank 45 seconds rest

After you finish the work above 100 pull a parts 100 good morning (45#) 100 pull a parts

CONDITIONING (20x) 100 m row 15 sec rest Score is total time

(You can choose to do the accessory work before or after the row.)

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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