Strength:
4 Sets
8 + 8 Filly Press
8 + 8 Support SA Bent Over Row
Conditioning:
"Death By" Plate G2OH + Burpees to Plate
EMOM for as long as possible (max 14 mins)
min 1:00: 1 Plate G2OH + 1 Burpee to Plate
min 2:00: 2 Plate G2OH + 2 Burpee
s to Plate
etc...
If you fail:
ODD: 45 sec Plank Hold (Weighted)
EVEN: 45 sec Wall Sit (Weighted)
Endurance
Part 1 :
EMOM 10Min
8 Burpees Box Jump Over
Part 2
5 Rounds
20 Sit Ups
10 Roll Up
20 AKTB Swings
10 Cal Row / Bike
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