CrossFit Monday:

Strength:

Bench Press: 5 x 1

Strict Pull Ups: 1 Attempt at Max Strict Pull-Ups

Midline:

3 x :30 second Weighted Front Plank Hold

Conditioning:

15 Minute AMRAP-

10 Burpees

12 American KB Swings @ 53/35#

14 DB Push Press

16 (4-count) Flutter Kicks

Masters Monday:

Strength:

Bench Press: 5 x 1

Strict Pull Ups: 1 Attempt at Max Strict Pull-Ups

Midline:

3 x :30 second Weighted Front Plank Hold

Conditioning:

15 Minute AMRAP-

10 Burpees

12 American KB Swings @ 53/35#

14 DB Push Press

16 (4-count) Flutter Kicks