22 November 2019
Warm-up: Eastside Lap, then, 20-16-12: Wallball Clean and jerk, hanging knees to chest, gym bear crawl.
Strength: Bench Press: 9-7-5-5-3 (sets of 5 at same weight, increase after every other set).
Stamina: 5 Rounds, not for time: 10x Burpee – Pull up, 8x Renegade Row, 25m Arm over arm sled Pull – run sled back.
Cool Down: : 4 Sets of 20 Hollow Rocks, Rest between Sets