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 30 minute AMRAP (with a partner) 1 mile run (split into 200m runs) or 3 mile bike 100 Single Arm DB Shoulder-to-Overhead 50#/35# 100 Anchored Sit-ups (no abmat) *one partner works at a

4.15.21

A. Conditioning “Alice” 4 Rounds For Time 19 Box Jumps (30/24) 48 Double Unders 13 MINUTE CAP B. Strength Rear Foot Elevated Split Squat (Bulgarian Split Squat) 4 sets of 8/leg

4.14.21

A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40