How this works

Each week you need to complete up to 1 Short Interval (SI), 1 Long Interval (LI), 2 Stregnth & Conditioning routines (SC), and 1 Practice Distance (PD).
You can complete in any order that fits your work and lifestyle the best. Try to come up with some sort of cycle for yourself.

Week 11, Day 2 - SC 9

Skill:
Weighted Good Mornings
5,5,5,5,5,5 (increase the load for each set of 5)


Conditioning:
AMRAP: 20 minutes (as many rounds as possible)
5 Deadlifts (men 115 lbs, women 80 lbs)
10 Burpees
5 DBL DB Thrusters (men 30 lbs, women 20 lbs)


Compare to week 5, day 2 and post number of rounds plus reps to comments
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