Workout of the Day 2-18-20

Strength
Strict Pull-Up 4-3-2-2

Conditioning:
3 Rounds:
15 Burpees or Sprawls (fast)
3 Rope Climbs or 6 Pull to Stand
:60 Bike at 90% effort
rest :60

REST 3:00 between each 3 round workout

3 Rounds:
10 Dual Dumbbell Prone Row 2011 tempo (Heavy)
:60 max reps single unders
rest :60

Competitor:
3 Rounds:
15 Burpees (fast)
3 Legless Rope Climbs
:60 Bike at 90% effort
rest :60

REST 3:00 between each 3 round workout

3 Rounds:
10 Dual Dumbbell Prone Row 2011 tempo (Heavy)
:60 max reps double unders
rest :60

190918-CRCFrandolph-2016