Friday, October 5, 2018

Prep
40 Calorie Bike
30 Burpees
20 Air Squats

Strength
4 Rounds
12 Barbell Bench Press
10 Ring Dips
8 Double Kettlebell Bent-over Rows
As heavy as possible.
Rest no more than 1.5 minutes between sets.

Conditioning
1200 Meter Run
20 Power Cleans (115/80)
20 Over-the-Bar Burpees
800 Meter Run
15 Power Cleans (115/80)
15 Over-the-Bar Burpees
400 Meter Run
10 Power Cleans (115/80)
10 Over-the-Bar Burpees

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