Strength:
Alt E1:30 X 10
4 Overhead Squats with 3 second pause at the bottom @ 55% + 12 Superman Raises
8 Dumbbell Lateral Raises +12 Dumbbell Russian Twists
LeanFit Conditioning:
AMRAP 15
15/12 Assault Bike Calories
50’ Dumbbell Front Rack Walking Lunges (60/40)
500/400m Row
15 Bumper Plate Ground to Overhead
WOD: Speed Kills
AMRAP 10
9 Lateral Burpees Over Bar
7 Hang Power Cleans (135/95)
LF: DB Power Cleans (70/50)
