2019-11-20 Fitness Option:5 Rounds



Fitness Option:
5 Rounds For time of:
15 DB Push Press
15 Ring Rows
20 Sit-up



Fitness Option:
Press
5-5-5


Half Kneeling DB Press with Band Row
8-8-8/side
*Between each set perform 30 Hollow Rocks


Press
3-3-3-3-3-3-3

For max reps/distance:
3min: 10m shuttle runs
*rest 1 min
3min: Handstand walk
*rest 1min
3min: assault bike
*rest 3min then repeat.

1 shuttle = 1 Rep
1m HSW = 1 Rep

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