Wednesday, November 14, 2018

Prep
2 x 10 Standing Hip Abductions w/ Band (per side – slow negative)
2 x 10 Banded Clamshells (per side – slow negative)

Prep 2
3 Rounds
12 Calorie Bike
30 Double-unders
10 Air Squats
Not for time. Move at a hard but controlled pace

Strength
Every 2.5 Minutes for 4 Rounds
12-10-8-8 Deadlifts
Increasing Weight

Conditioning
3 Rounds
400 Meter Run
20 Russian Kettlebell Swings (70/53)
15 Wall Balls (20/14)

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