Oct 23rd 2018

Fitness:
7 min AMRAP
5 HPC
10 cal row
rest 3 min
7 min AMRAP
5 KBS + 3 Rev KB Lunges on each leg (in place)
7 Burpee
rest 3 min
7 min AMRAP
10 Cals AB
Malcolm (3 cone)
**you may need to start at different AMRAPs based on how many
people are in the class.

Competition:
12 min @ 80-85%
400m run
9 UB HC 135/95
8 UB T2b
rest 3 min
12 min @80-85%
10/6cals AB
8 C2b PU
6 SA DB Push Press
rest 3 min
12 min @ 80-85%
12 cal row
10 Burpee Over Rower
8 Barbell Bench Press 135/95
+
3 cone malcolm
rest 30 sec x 4-5 sets