Thursday 1.12.2017

Strength

2000m Row
(done first)

Conditioning

20 min EMOM

A. 15 Lunge DB Strict Press R
B. 15 Lunge DB Strict Press L
C. 12 Bent over Barbell Row
D. 5 Turkish Get-up R
E. 5 Turkish Get-up L

Beginners’

Strength

15 min to find 2RM Back Squat

Conditioning

12 min AMRAP

30/20 Calorie Row
30 Wall Balls
30 Lunges

Finisher
80 Dead Bugs (slow and controlled)