1.13.20

A. Warm Up

3 rounds NFT

10 Banded Good Mornings @ 3010 Tempo

10 DB Powell Raise/arm

30 second single leg glute bridge hold/leg

B. Strength

3 sets of the following superset:

Bench Press

6 reps @ 3131 Tempo

Single Arm DB Row

6 reps/arm @ 30X1 Tempo

C. Conditioning

3 rounds

3 minute amrap

Row 9/7 calories

5 Handrelease Push Ups

5 Pull Ups

-90 seconds rest in between rounds-

*Start each round where you left off

D. Additional Conditioning

3 rounds

3 minute amrap

Bike 9/7 calories

6 Toes to Bar or Rings

6 Alternating Reverse Lunges

-90 seconds rest in between rounds-

*coaches challenge Suitcase DB Reverse Lunges 35/20

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7.21.21

A. Strength 3 sets of the following superset 8 Deadlift 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings B. Conditioning 4 rounds for time of: 15 Wall-Balls 20#/14# to 10'/9' Target 15 Kettleb