CONDITIONING (10x) 150m row 1 min rest between efforts RETEST from 11-4-15 – Compare previous row times HERE.
SKILL WORK: a) (4x) 1 min Hand Stand Hold 30 sec rest 1 min Plank (55#/35#) 30 sec rest
b) (2x) 100 Band pull-a-parts 50 Scap Push-up 30 Behind the nec strict Press (45#/30#)
A. Conditioning 12-10-8-6-4-2 DB/KB Front Rack Lunge Right (Challenge 50#/35#/hand) DB/KB Front Rack Lunge Left (Challenge 50#/35#/hand) Toes-to-Bar (Challenge Strict Toes-to-Bar) B. Strength Front Sq
A. Conditioning For Time 30 Wall Balls 20/14lbs Row 500/400m 25 Wall Balls Row 500/400m 20 Wall Balls At the 10 minute mark Every 4mins x 3-5 Sets 3/arm DB Snatch (Challenge 50/35lbs) 6 DB Deadlift (C
A. Conditioning 10mins @ sustainable effort 4 Pull-Ups (Challenge Chest-to-bar pull-ups) 8 Gorilla Rows (Challenge 53/35lbs) 12/10 Calorie Bike or Row -2-4 minutes rest- 10mins @ sustainable effort 8