Monday 4.11.2016

Strength

10 x 3 Floor Press @ 60%

Conditioning

21-15-9

American Kb Swing 53/35
Pull-up
Between Rounds

400m Run

Finisher
3 x 30 Banded Abs
100 Banded Push Downs

Competition

6 min AMRAP
200m Row
10 Push Press 115/75

Beginners’

Strength

10 x 3 Floor Press

Conditioning

21-15-9

KB Swing
Ring Row
Between Rounds
200m Run

Finisher
3 x 25 Sit ups
75 Banded Push down
s