3-4-15

ACCESSORY WORK (2x) 1 min Hollow Hold 1 min Plank 50 Pull-aparts 20 Scarecrow 20 Scap Pushup

PUSH-UP 10-20-10-10

CONDITIONING 15-12-9 Thruster (95#/65#) and Pull-up 5 min rest 12-9-6 Thruster (95#/65#) and Pull-up 5 min rest 9-6-3 Thruster (95#/65#) and Pull-up

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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