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. Accessory 12 minute EMOM (4 rounds each) 1st minute - :30 Suitcase Hold 2nd minute - :30 Hollow Hang 3rd minute - Rest (Pick a heavier weight for Suitcase Hold than last week) B. Conditioning 5 Rou
A. Strength Shoulder/Strict Press (slightly heavier than the week before 65-75% of a 1 rep max) 8, 6, 4 B. Conditioning 15 minute AMRAP 15 Wall-Balls 20#/14# 30 Double-Unders 200m Run
A. Conditioning 20 Minute AMRAP w/ a partner One partner does 150m KB Farmer Carry 53#/35# Other partner performs as many rounds as possible of 10 Calorie bike 20 Sit-ups *Score meters carried, and ca