Viernes

 1 Body Armor
3 Sets: 8 DB Shoulder Press + 8 DB Bent Over Rows

3 Sets: 21 band pull over dorsal  + 21 Banded Pull-Aparts

2 Barbell Cycling

3 Rondas
en  3 Minute:
9 Power Snatches
15 Power Cleans
21 Push Jerks

(50/35)

3 Conditioning

For Time:
60/40 Calorie Row/Bike
100 Double Unders
400 Meter sand bag (50/30)

Rest 2 Minutes

40/25 Calorie Row
50 Double Unders
200 Meter sand bag (50/30)

Rest 2 Minutes

20/15 Calorie Row
25 Double Unders
100 Meter sand bag (50/30)