11/20/2018

20
Nov

11/20/2018

LIFT
8 Sets (Everey 90 seconds)
3 strict pullups
*On the 3rd rep 3 second hold

CONDITIONING
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
50 Double-Unders
20 Push Presses (115/75 lbs)

Take a few minutes after class and complete:
Core Work
EMOM 9
Hanging strict knees to chest x 10
Hanging L-Sit Hold x 30s
10 Supermans

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