1.22.18

Test week is now over!! Great job everyone. Over the course of the next couple months we will be doing strength exercises based off our 1RMs that we established last week so make sure you keep note of those weights you lifted! Also please update your point total for this past week!

A. Warm Up

12 minutes EMOM alternating movements 1. 15/12 cal Airdyne 2. 20 Hollow Rocks 3. 20 Walking Lunges 4. 30 Mountain Climbers

B. Conditioning

4 Rounds 25 Cal. Row 25 Front Squats 75/55 25 Push Press 75/55 *coaches challenge 95/65 **scaled option 65/45

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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike