07.11.18 - Fitlife

07.11.18

Warm Up

50 cals on a weapon of your choice (row/ski/assault bike) at a moderate pace

3 rounds of:

10 dislocates

10 walking lunges

10 banded row

 

Conditioning

Every 3:30 for 21 minutes (6 rounds)

200m row

9 pull-ups

7 burpees over bar

5 power cleans (60 / 40KG)

 

*Scaled – every 4:00 for 24 minutes (6 rounds)

 

Core

3 x 1:30 rounds

20 sprinter crunches

Plank for remaining time

Rest 45s between rounds.