CONDITIONING: 8mins
MAX EFFORT distance row
~~~OR~~~
STRENGTH: E2MOM 12mins
deadlift: 10-5-3-2-2-2
double overhand grip ONLY
touch-n-go reps!
scale as necessary
maintain good form
(DO THE CONDITIONING OR THE STRENGTH)
~~~THEN~~~
3 ROUNDS:
21 weighted abmat sit-ups 35/20
dumbbell resting on your chest
15 power snatch 95/65
9 burpees over-the-bar
(EXTRA CREDIT: wallball GHD sit-ups; go FASTER! NOT heavier!)
- POST YOUR RESULTS TO COMMENTS.
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