Week 11 (base)

Monday AM
VITALITY

10:00 row warm-up
then

3x 1:00minute plank + :15 rest between rounds
then

20-18-16-etc…
goblet squats w/ 44#KB +
between each round 3x weighted burpees 40# dbs
then

5x 10 KTE

SPIN PM
15:00 warm-up
60:00 minutes @ 230watts
15:00 cool-down