Wednesday 11/6

Strength

3 Sets: 7 Tempo Deadlifts (5 seconds down) 40% 1RM or less 7 Bench or Floor Press (building)

3 Sets: 7 Strict CTB Pull-Ups 7 Tempo barbell good mornings (5 seconds down)

Conditioning

On the Minute x 12 (3 Rounds): Minute 1 - 50 Double-Unders Minute 2 - 25 Tap Crunches Minute 3 - Max Calorie Assault Bike or row Minute 4 - Rest