Monday, July 15, 2019
Strength Conditioning
3 Rounds
Not For Time
12 Tempo Front Squats @ 50-55% of Max (3-seconds negative, explosive up)
50′ Dual Kettlebell Overhead Walking Lunges (50/35)
250 Meter Row*
*Damper on 7-10, Strong Pull, Stroke Rate Under 25, @ Best 500m Pace
Rest 2.5 Minutes Between Rounds
Conditioning
21 Thrusters (95/65)
15 4′ Burpee Broad Jumps
21 Calorie Row
15 4′ Burpee Broad Jumps
21 Thrusters (95/65)
9-Minute Time Cap
