Thursday 12.3.20

Warm-up:

Coaches Choice

Strength:

1a) Floor Press
10-10-10-10
Warm-up with 10xbar first

1b) Box Dip or Ring Dip
10-10-10-10
use 20″ Box

1c) Banded Pull Aparts
15-15-15-15

**16min time limit (~4-min per round)**

Conditioning:

500m/400m Row
50 Russian KB Swings
500m/400m Row
50 Russian KB Swings
500m/400m Row

Rx’d:
53#/35#

Rx’d+:
70#/53#

**15min Time Limit**