12/11/2019

SKILL WORK
3X15 BENT OVER BARBELL ROWS @ 25% DEADLIFT
3X MAX EFFORT KETTLE BELL SHRUGS
50 BANDED PULL THROUGHS
50 KETTLE BELL SQUAT ROCKERS
3X10 BULGARIAN SPLIT SQUATS

METCON
16 MINUTE AMRAP
ASCENDING LADDER
3, 6, 9, 12, ETC KETTLE BELL SWINGS 62/44
100 METER ROW