1-3-2019

2
Jan

1-3-2019

Strength Accessory
10min emom
odd: 8-10 Upright Row (45/35 – 75/55)
even: 8-10 BB Bicep Curl (45/35 – 75/55) or use DB if need

this is up to the coach as to whether to be done before or after Conditinoing

Aerobic Conditioning
2 Rounds (17 mins)
7 Min AMRAP
Row or SKi 1000m (Run 800m) or Bike (*See Below for Bike suggestions)
Max Wall Balls (20/14)
Rest 3 mins between rounds

Score is total Wall Balls

*Bike is fine substitute but you must do 3mins and 15sec every rnd… and then proceed to the max rep WB.