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10-13-2017

Warm Up:

3 Rounds
5 Strict Pull-ups
7 Pushups
9 Wall Squats

Conditioning:

AMRAP 20:
With a partner. One person completes a full round then the other completes a full round alternating for 20 minutes.

9 Burpees
9 Box Jumps (24,20)
9 Kettle Bell Swings (53,35)

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10.12.2017

Conditioning:

“Boat Race”

3 Rounds
500m Row
400m Run
3 minutes rest between rounds

Midline:

3 sets
1:00 Front Rack Hold From Rack (Goal is Body weight)
Rest 1:30 Between Sets

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