October 3, 2019 – Strength and Conditioning

1 Work, 1 Rest/ Split how you Desired

A.

In teams of 2:

6 Rounds for Time:
4 Rope Climbs 15 feet
12 Sandbag Over Shoulders
24 Burpee over Sandbags
Time Cap: 25 minutes

*RC > Performance > Legless
**SB > Heavy

B. 15 minute EMOM of Dumbbell Deadlifts, Wall Ball Shots, and Running

Every 5 minute for 15 minutes (3 rounds):
20 Dumbbell Deadlifts @ 32.5/22.5 kg
20 Wall Ball Shots @ 9/6 kg
Run 100 meters

*Run > Sprint

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