September 9, 2019 – Strength and Conditioning


A. Bike 1,000 meters

For Time:
Bike 1000 meters

*Every 200m stop and perform 8 Dule DB Front Squats 22.5/ 15kg

B. 15-11-9-6 Front Squats and Wall Ball Shots

15-11-9-6 Reps for Time:
Front Squat @ 45/35 kg
Wall Ball Shots @ 9/6 kg

*ME HS hold at the end of each round
*WB > Performance > 10+/ 9kg


Mobility/ Flexibility
Total BodyScoring: Not Scored

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