December 3, 2018

Strength: Push Press (5RM)
Conditioning: 20 Minute EMOM
Minute 1: 10 Sumo Deadlifts
Minute 2: MAX Assault Bike
Minute 3: 5 Push Jerks
Minute 4: MAX Assault Bike
Minute 5: Rest
*Scale to heavy unbroken sets

Conditioning: For Calories
Wall Balls/Calorie Row (5 Rounds for reps)
In 2:00 complete 20 wall ball shots, then row for max calories in the remaining time.
2:00 rest between rounds, score is calories rowed each round.