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MOnday 11/16

Cash out: 3×10 evil wheels



Three sets of:

  • Dumbbell Bench Press x 8-10 reps @ 30X0
  • Rest 45 seconds
  • Kettlebell Swings x 20-25 reps
  • Rest 45 seconds
  • Elbows to High Plank x 10 reps
  • Rest 45 seconds
  • Ring Row x 8-10 reps @ 3111
  • Rest 45 seconds

In teams of two, with only one partner working at a time, complete four sets each for time of:

  • Row 500 Meters/run 400m
  • 20 Wall Ball Shots



Three sets of:

  • Bench Press x 6-8 reps @ 20X0
  • Rest 15-20 seconds
  • Dynamic Push-Ups x 10-12 reps @ 10X0 (
  • Rest 2-3 minutes

Against a 4-minute running clock, perform the following:

  • Row 500 Meters/run 400m
  • 20 Wall Ball Shots
  • Pull-Ups x Max Reps

Rest 4 minutes between sets, and complete a total of four sets (32 minutes total).

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