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ENDURANCE CONDITIONING

Devil Bike (4 Rounds for reps)

2 Rounds

:30 Bike for Cal

:30 Rest

:30 Plate Push

:30 Rest

RX- 45/35 metal plate

Row DP DB OHWL (Time)

30 Cal Row

10 Devil Presses

20m Left Arm DB OHWL

20m Right Arm DB OHWL

Basics-20 Cal Row, 10 DP, No weight Lunges

RX-35/20#

RX+-50/35#

50-59-20/15#, Lunge with 1 DB held to side like FC

60+ -15/10#, Lunge with 1 DB held to side like FC