Conditioning
A. 10 minutes to build to a heavy: 10m Weighted Rope Pull
B. 10 minutes to complete 3 sets:
12-15 Monkeyfoot Prone Bent Knee Hip Extensions
-superset with-
12-15 Monkeyfoot Standing hamstring Curls
C. 15 Min AMRAP:
20 alt DB Gorilla Row
20 2x DB Deadlifts
20 Burpees
20/15 Calorie Bike Erg
Dumbbell: (22.5/15kg)
Skill & Strength:
See Fitness
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