Monday 10/28

CFF:
A. Four sets of:
Lateral Box Step-Ups x 8-10reps each leg
Rest 90seconds
Strict Ring Rows x 8-10reps (vary grip for each round)
Rest 90seconds

B. Four sets for max reps of:
Wall Ball Shots x 60seconds
Rest 60seconds
*Compare Conditioning to October 2nd.

CFP:
A. Four sets of:
Lateral Box Step-Ups x 8-10/leg (add wt. if able)
Rest 90seconds
Strict Pull-Ups x 8-10reps (vary grip for each round)
Rest 90seconds

B. Four sets for max reps of:
Wall Ball Shots x 60seconds
Rest 60seconds
*Compare Conditioning to October 2nd.

C. Optional Finisher:
Three sets, not for time, of:
GHD Sit-Ups x 15-20reps
Rest as needed