Monday, November 7th

Warmup: 3 Rounds ~ not for time:

20 Banded Side Steps,

Good Morning Holds for 30 seconds,

12 KBS

++++++++++++++++++

Strength: Super sets x3

Super Set: 1A floor Press x 12,

1B Bent over row,

1C Ab mat situps x 24,

2A Double KB Front Rack Lunges x 12,

2B Suitcase Deadlift x 12,

2C Reverse Hypers x 12

++++++++++++++++++++++

Conditioning: 2K Row

****top of each minute do 3 Burpees ~ must keep stroke count under 24 SPM