June 14, 2019 – Strength and Conditioning

*EMOM 1 burpee over Athlete (ea)

A. 4 Rounds For Time of Dumbbell Flat Bench Presses, Cardios, Pull-Ups, and more

4 Rounds for Time:
25 Dumbbell Flat Bench Presses
Cardio
25 Pull-Ups
25 Wall Ball Shots @ 9/6 kg
25 Calories of Assault Bike
Time Cap: 35 minutes

Calories of Row/ Ski [25calories]
Pull-up > Adv- C2B

B. Post class optional

Post class optional
Finisher To finish
Complete 3sets for bonus team brownie points of >
150m Row
Run 400m
Scoring: Not Scored
Time Cap: 15 minutes
*Take what is there > HAM or NO HAM, take what is there

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