ACCESSORY WORK (2x) 1 min Hollow Rock 30 sec rest 90 sec Plank 3 min to complete 30 flutter kick 30 pull-a-parts 30 scap push-up 30 bent over row (45/35)
CONDITIONING 500 m Row 40 Sit-up 30 Pull-up 20 KB Swing 10 Clean and Jerk 155#/115# 20 KB Swing 30 Pull-up 40 Sit-up 500 m ROW
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