Wednesday 11/20/2019

Strength:
Bench Press, 3×5

Conditioning:

Every 2 minutes, for 30 minutes (3 sets) of:

Station 1 – 400 Meter Run

Station 2 – Renegade Rows (55/35 lbs)

(Push-Up, Row Left, Push-Up, Row Right = 1 rep)

Station 3 – 24/16 Calorie Row

Station 4 – 15 Burpee Box Jump-Overs (24″/20″)

Station 5 – 60 seconds of Front Leaning Rest on Rings

Accessory:

3 Sets of

DB Skull Crushers x15

DB Floor Press x15

Hammer Curls x15

*rest as little as possible between exercises. Rest 1-2 minutes between sets.

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