“Before and After”   Conditioning: “Row in, Blast out” 1000m Row …then 3 rounds of: 9 Ring push-ups 15 GHD Sit-ups 21 Box Jumps (30/24″) …now 15 Body Blasters*   For Time *Body Blaster: 1 burpee, 1 pull-up, 1 knees-2-elbows = 1 repetition Compare to Tuesday, 04 October 2016   Strength: Push Press 3 reps @...Read More