Monday, November 19, 2018
Prep
2 Rounds
50 Double-unders
25 Air Squats
12 Calorie Row
Strength
4 Sets
25′ Dual Kettlebell Overhead Walk
12-10-8-6 Barbell Strict Shoulder Press
Conditioning
21-15-9
Thrusters (95/65)
Russian Kettlebell Swings
-Rest 3 Minutes-
12-9-6
Overhead Squat (95/65)
Burpee Box Jumps (24/20)
Bonus
3 x 10 Weighted GHD Sit-ups
