Wednesday 10-3-18

Growth and comfort do not coexist.
— Ginny Rometti

Strength

4 Rounds

8x DB Bench Press @ 2121 tempo

8/8x Single arm DB Row @ 2121 tempo

rest as needed

Conditioning

In teams of 2:

90x Wall Balls

80x Calorie row

70x Weighted Step ups @ 35#/25# DBs

60x Calorie row

50x Burpee Box Jumps

40x Calorie row

30x Power Clean @ 50/35kg

20x Calorie row

10x Thrusters @ 50/35kg

Recovery

Foam roll back, quads, t-spine for 5 minutes