11-29-16


Strength 

Shoulder press 1 x 5 @ 40%, 1 x 5 @ 50%, 1 x 5 @ 60%

Conditioning 

With a running clock… 

0:00-10:00- 
5 rounds of: 
:20 ME Assault Bike 
:20 Rest 

:20 ME KB Swings 32/24kg 
:20 Rest 

:20 ME Kipping HSPU 

:20 Rest 

10:00-15:00- 
75 6″ Target Burpees 
15:00-25:00- 
5 rounds of: 
:20 ME Assault Bike 
:20 Rest 

:20 ME KB Swings 32/24kg 
:20 Rest 

:20 ME Kipping HSPU 
:20 Rest

*if you are unable to finish the burpees, keep up with how many burpees you complete. 

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