Wednesday, 30 September 2026

Conditioning:

For Total Time:

3 Rounds:

21 Thruster (75/55)

21 KB Swing (53/35)

- Rest 3:00

3 Rounds:

21 KB Swing (53/35)

21 Lateral Burpee Over Bar

Strength/Skill (Post-Workout):

3 Sets:

6 Dumbbell Bench (Heavy)

12 Deficit Push Ups (4in/2in)

24 Banded Chest Press

- Rest 2:00 b/t sets