11/14/2016
Warm Up:
10 min:
- Single Leg Squat to Bench/Box x 6/leg
- Top of Pull x 30 sec
- Bottom of Dip x 30 sec
- Defranco Cuban Press x 10
Strength:
- Back Squat 3×8
- Dips 3×8-10 – Scale to push ups if needed
- 1 Arm Row 3×10/arm – Pause at Chest
Conditioning:
10 min AMRAP:
- 20 ft. Goblet Walking Lunge
- 10 KBS
- 20 ft. Goblet Walking Lunge
- 10 Burpees
2016 11 13