A. Warm Up
12 minutes EMOM (each movement is done 3 times) 1. 15/10 Cal Row 2. 30 second plank 3. 30 seconds of Single Unders 4. 30 Mountain Climbers
B. Conditioning
15 minute AMRAP 9 Front Squat 95/65 6 Push Presses 95/65 3 Strict Pull Ups
*Coaches challenge 125/85
A. Strength 3 sets of the following superset 8 Close Grip Bench Press @ 20X1 Tempo (heavier than last week) 8 Single Arm DB Tripod Row @ 20X1 (heavier than last week) B. Conditioning For Time 20 Stric
A. Strength 3 sets of 8/leg Knee Over Toe Split Squat Level 1 - Foot Elevated + Hand Supported Level 2 - Foot on Floor Bodyweight Level 3 - Foot on Floor Suitcase Loaded OPTIMAL POSITIONING 1. Back Le
A. Conditioning 30 minute AMRAP W/Partner 1 Mile Run (Split into 200s) 100 Alt. DB Snatches (50#/35#) 150 Double Unders (300 Singles) *One partner working at a time Trade off reps on the snatches ever