Friday, November 16, 2018

Prep
3 Sets
10 Banded Lat Pull Downs
10 Face Pulls
10 Plank Up & Downs
Rest 30 Seconds

Strength
4 Sets
Minutes 0-1.5: 10 Barbell Front Squats
Minutes 1.5-3: 6 Kettlebell Side Step-ups (per leg)
Minute 3-4: Rest
As heavy as possible with good form. OK to increase weight each round.

Conditioning
12 Minute AMRAP
25 Double-unders
20 Alternating Dumbbell Snatches (50/35)
15 Calorie Row
10 Goblet Squats (70/53) 20

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