July 14, 2019 – Strength and Conditioning

A.

First Bit
3 Rounds
Run – 200 metres
20x Dumbbell Step out lunges 15/10
20x Dumbbell Push Press

Rest 3:00Scoring: Not Scored

B. Next Bit

Next Bit
3 Rounds
0:00 – 2:00 Run 300 then skip Dubs/Singles
2:00 – 3:00 Kettlebell Swings – Russian – 32/24
3:00 – 4:00 Pull Ups
4:00 – 5:00 Goblet Squats
5:00 – 8:00 Rest
Rinse and Repeat x 3
Scoring: Not Scored

C. Last Bit

Last Bit
In the time remaining
Up and Down the ladder
1 up to 10 down to 1
x Burpee Over Bar
x Sit Ups
#in between each round x 1 only Wall Walk each round
Scoring: Not Scored

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