October 29, 2016

Conditioning: No Measure
Three rounds for quality:
1 minute wall sit
20x Dynamic Plank
16x Lunge w/ banded trunk rotation
12x Dynamic sit-up w/ med ball

Conditioning: AMRAP x 16:00
12 KB Snatch 53/35
6 KB complex 53/35
200m run

Conditioning: For Time
“Two Face”
Workout A
Kettlebell Swings
Goblet Squats

— Rest 5 Minutes —

Workout B
Slam Balls
Sit Ups
Box Jumps Overs
*Teams of 2. One partner completes workout A, while the other completes workout B. Once both partners finish, rest five minutes and switch. Post total time, including rest.

Conditioning: For Weight
2×10 Back Squat
2×10 Strict Pull-up
2×10 Deadlifts
2×10 Strict Press
2×10 Chin ups
2×10 Front Squats
2×10 Bicep Curls
*5 minutes per station to perform 2 sets of 10 reps before moving to the next station. GO HEAVY!

Conditioning: For Time
Three rounds:
200m odd object carry