1.27.20

A. Warm Up

3 rounds NFT 15/12 calorie row 10 Side Plank Band Pull/arm 10 Rower Hamstring Curl on Bench @ 30X0 Tempo 10 Single Arm DB RDL/arm @ 31X1 Tempo *Video shows exercise with band

B. Strength 3 rounds of the following superset Bench Press 4 reps @ 5151 Tempo Three Point DB Row 8 reps/arm @ 10X2 Tempo

C. Conditioning 3 rounds 3 minute AMRAP 9/7 calorie bike 10m Bear Crawl 10 DB Suitcase Walking Lunges 40/25 -90 seconds rest in between rounds- *Start where you end

D. Extra 3 rounds 3 minute AMRAP Row 100m 8 Hand Release Push ups 8 Death March Steps 40/25 -90 seconds rest in between rounds- *Start where you end

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A. Conditioning 10 minute AMRAP 6 Pull-Ups (Challenge Strict Pull-Ups) 6 Burpees Row 12/10 Calories - rest 2 minutes - 10 minute AMRAP 9 Body Rows 9 Hand Release T Push-Ups Row 12/10 Calories

10.26.21

A. Conditioning Bike 25/20 Calorie Buy-In -then- 15-12-9-6 KB Snatch R 35#/26# KB Single Arm Overhead Reverse Lunge R 35#/26# KB Snatch L KB Single Arm Overhead Reverse Lunge L Russian Twist (R

10.25.21

A. Strength 2-3 sets of 5-4-3-2-1 Deadlift Weighted Dips or Bodyweight Dips (2x Bench Dips) -rest 3 minutes after each set- *Every Set has 15 reps of each movement. After you complete your first compl