STRENGTH
Every 2:00, for 8 rounds, complete:
3 Bench Press (increasing)
15 Russian Twists (45/30)

Increase up to a 3rm on bench. Right + Left = 1 on russian twists.

CONDITIONING
“Cindy”
AMRAP, in 20:00, of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

-OR-

“Mary”
AMRAP, in 20:00, of:
5 Handstand Push-Ups
10 Single-Leg Squats (5/leg)
15 Pull-Ups

BURN! (9:30am)
Every 3:00, for 5 rounds, complete:
10 DB Power Cleans (50/35)
15/12 Calorie Row
20 Wallballs (20/14)

Rest 3:00

Every 3:00, for 5 rounds, complete:
10/7 Calorie Bike
15 Pull-Ups
20 Alternating DB Snatches (50/35)

Rest, and then…

4 rounds of:
1:00 Side Plank (Alternate sides each round.)
30 Russian KB Swings (70/53)