CONDITIONING “THE LONG CON”
For Rounds + Reps
20:00 AMRAP
15 Deadlifts
20 American Kettlebell Swings
15 Dumbbell Bench Press
20 Pull-Ups
Score = Rounds + Reps
Barbell: 225/155 lb
Kettlebell Swing: 53/35 lb
Dumbbell Bench Press: 2 x 50/35 lb
ACCESSORY FINISHER
For Quality
3 Sets:
10/10 Single Arm Dumbbell Bent Over Row
15 Towel Kettlebell Curls
10/10 Banded Bird-Dog
TIME Unlimited
SCORE 1: For Completion
