Tuesday: October 9, 2018


Behind the neck Push Press; Build to a heavy

Push/ Pull Strength


15 Pull ups

2:00 Bike @ 300/200 Watts

x 3 Rounds


4 Minute of

12 Burpee Box Jump Overs

15 KB Swings @ 70/53

Max Cal Row, in remaining Time

Rest 4:00

x 3 Rounds

Goal is to start at a comfortable pace then get faster and faster each round. Last round should be close to 100% effort.

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