Strength:
Bent Over Rows: 5 x 5
Flat Knee Raises x 10 after each set
*2-1-2 cadence
Conditioning:
Part 1: 4 min AMRAP
3 Stone to Shoulder
6 Burpees
9 Air Squats
-1 min Rest-
Part 2: 4 min AMRAP
Renegade Man Makers
-1 min Rest-
Part 3: 4 min AMRAP
7 Pull-Ups
7 Ball Slams
Post your scores to the Whiteboard.
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