Strength
1A) Dumbbell Bench Press
- x 8 x 4 sets @ RPE 7-8
1B) Supinated Grip Strict Pull Up
- x 6-8 x 4 sets
Conditioning
3 Rounds for time
- 18 Single Arm Dumbbell Hang Clean and Jerks (50/35)
- 24/18 Calories
- 200m Run with your dumbbell
0730 Endurance Class with Coach Connor
30 minutes @ 70-75%:
- 20 Calories
- 200m Run