10/19/19 A – PREP 3 rounds – 10 360s, 10 Plank Up downs B – RAMP PRACTICE FLOW C – CONDITION 20m Amrap 5 Burpees 5 Snatches (cap44)(cap35) 8/6c Bike 10 Abmats Follow Conditioning, the transition is: 30 Toes to bar or knees to chest. D – STRENGTH WEEK 4 STR:4×2 HYP: 4×12 If you want extra cardio, add in 2-4 rounds of Tabata after each lift and follow STR protocol. For Assistance, see computers and click appropriate tab. C1/C2 required – D1/D2 optional if enough time left in class.