STRENGTH: (3x) 1 min Plank (45#/25#) 2 min to preform 3 Turkish Get up on the right & left sides
Scapula Work 2 times through 3 Reach, Twist & Lift both right and left sides 15 Scarecrow (5#/2.5#) 10 Scap pushup 5 I, Y, T
CONDITIONING 12 min AMRAP 21 – Sit-up 15 – Burpee 9 – Overhead Squat (120#/80#)
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