12.7.17

A. Skill EMOM for 12 minutes -1 rope climb/2 rope stand ups -10 squats

B. Conditioning 5 rounds 1 minute burpees 1 minute KB SDHP 70/53 1 minute plate overhead walking lunges 35/25 1 minute rest

C. Core Accessory 4 rounds 10 AB Wheel 10 Heel to Heaven 10 seconds L-Sit Hang

D. Strength Accesory 3×8 Barbell Bent Over Rows 3×8 Barbell Shrugs

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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