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12-14-2017

Strength:

10 minutes to build to an 8 rep max Bench Press

Conditioning:

5 Rounds:
30 seconds Bike
15 seconds Rest
30 seconds Double Unders
15 seconds Rest
30 seconds Hallow Rocks
15 seconds Rest

Score Total Cals and Reps

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12-13-2017

Warm-Up:

15-12-9:
Calorie Bike or Row
AbMat Sit-Ups
Slow Air Squats

9-6-3
Empty Bar Good Mornings
Empty Bar Strict Presses
Empty Bar Deadlifts

5-3-1
Empty Bar Pausing Front Squats
Walkouts

Conditioning:

Skyhook

3 Rounds:
20 Hang Power Cleans
20 Front Squats
20 Push Presses
Rx – 95/65

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