11.11.18 Sunday

PERFORMANCE/FITNESS
A. Three Sets:
RNT Reverse Lunge x 6-8/leg
Scap Pushup + Pushup x 2-8 reps
Single Arm OH DB Carry + SA Kettlebell Farmer Carry x 50ft/arm
B. Every 3 minutes x 3 sets
Dumbbell Romanian Deadlift x 6 reps
Dumbbell Bent Over Row x 6 reps
Dumbbell Lunge x 6 reps
Dumbell Hang Power Clean + Jerk x 6 reps
C.  Assault Bike, Row, or Run
20 minutes @Easy Pace
Every minute on the Minute Perform 7 second Max Effort Sprint

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