11182019

17
Nov

11182019

Cycle 1, Week 3, Day 1

Warm-up
300m Row
20 Banded Good Mornings
20 Jumping Squats
20 Ring Rows
30 Goblet Squats Unbroken

Strength
Back Squat
3-3-3-3-3

Conditioning
Every 5′ for 15′
15/12 Calorie Row
15 Hang Squat Clean Thruster (95/65#)
*Full Send Every Round! Rest Remainder of 5′
Fit+: 12/10 Cal Row, 75/55#
Fit: 10/8 Cal Row, DB’s

Extra Work
6 Rounds
Plank from hands
45 sec ON
15 sec REST