Grab a Plate & Sit Down

Competition Class

Strength

Skills&Drills

CONDITIONING
5 Rounds of:
4min AMRAP :
30/20 Calorie Row
20/15 Calorie Assault Bike
AMRAP 10m Shuttle Sprints
rest 2 minutes b/w
*beat every round from last week for reals. Really.

CORE
3min L sit
*every break =
20s DBL Front Rack DB Hold 53s/35s

MetCon

10min EMOM

odds: 1 KB/DB Turkish Get-Up (each)
evens: 6 KB/DB Bent Over Row

3 Rounds for Time:
30 Ground to Overhead 45/35 (plate)
30 OH Lunges 45/35 (plate)
30 Sit-ups