4.10.18

A. Conditioning

4 minute AMRAP

14/12 Cal. Airdyne 14 Hang Squat Cleans 95/65 14 Burpees

Rest 4 minutes

4 minute AMRAP

14/12 Cal. Airdyne 12 Hang Squat Cleans 95/65 12 Burpees

Rest 4 minutes

4 minute AMRAP

14/12 Cal. Airdyne 10 Hang Squat Cleans 95/65 10 Burpees

B. Core Accessory

3 rounds

1 minute ring plank

10 Tempo Ring Rows (2 second concentric and eccentric, in other words 2 seconds going up and 2 seconds going back down)

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