Conditioning: Tabata :40 sec work, :30 rest. 3 rounds with 1:00 rest between rounds
Machine Calories
KB Sumo Deadlift High-Pull (70/53)
Medball Sit-up (20/14)
DB Push-Press (100/70)
“Spruce”
9 Min AMRAP
12 American KB Swings (53/35)
18 Goblet Squats (53/35)
24 Shoulder Taps (can be freestanding or wall/box supported)
FrameWork/LeanFit: scale weight on kb swings. sub 24 alternating single arm db push presses (while holding dumbbell in front rack of other arm)
