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01/10/2019

WARM UP

"3 Rounds"

-3 Rope Footlocks or Pull-Ups

-30 sec Plank Hold

-50m KB/DB Farmers Carry

-20 sec Bike (*10 sec arms only, 10 sec legs only)


STRENGTH/SKILL

"EMOM 12"

-30 sec Bike/Row

-15 Russian Twists @45/25 (Bumper Plates)

-1 Legless Rope Climb or Peg Board



CONDITIONING

"Partner AMRAP 20"

-50/40 Cal Row/Bike

-50 GHD Sit-Ups

-50/40 Cal Bike/Row

-4 Rope Climbs

(*Split Reps Evenly)


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