11/07/2018

Conditioning:

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For Time:

1 mile Run

50 Sit Up

50 Box Jump 24/20

1 Mile Run

50 Sit Up

50 Box Jump

1 Mile Run

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Weightlifting:

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BRO DAY

1)

4 sets:

10 Weighted hanging box squat

* Slow descent, pause for 1 second in the bottom, stand.

7 Barbell Curls + 7 Tricep Curls

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2)

3 sets:

15 Incline DB Bench

10 DB Chinese Row

6 reps of 1 Strict Toe To bar + 1 Strict Pull Up

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