Friday, November 23, 2018

Prep
3 Sets
10 Alternating Shoulder Halos
Rest 30 Seconds
2 Alternating Plank Circles
Rest 30 Seconds
10 Kettlebell Figure 8s
Rest 30 Seconds

Strength
Every 2 Minutes for 5 Rounds
Front Squats
12 @ 60%
10 @ 65%
10 @ 65%
8 @ 70%
8 @ 70%

Conditioning
1200 Meter Run
50′ Kettlebell Front Rack Lunges (50/35)
40 Shoulder-to-Overhead (95/65)
30 Pull-ups
Rest 2 Minutes
800 Meter Run
30′ Kettlebell Front Rack Lunges (50/35)
30 Shoulder-to-Overhead (95/65)
20 Pull-ups

Bonus Accessory
3 Sets
10 Barbell Bent Over Rows
20 Banded Lat Pull Downs
Rest 1.5 Minutes Between Sets

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