1-31-17

Strength Deadlift 5X5 @ 80% of your 1RM 3X1 @ 90% Then 3X 20 GHD or Weighted sit-up 1 min Plank

Wod 16-12-8-4 C2B Pull-up Ring Dip Then 120 Doubles(2:1singles) Then 4-8-12-16 C2B Pull-up Ring Dip

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3.2.21

A. Strength Strict Press 4 sets of 5 reps B. Conditioning 3 rounds for time of: 20 Cal Row 15 T2B 10 Push Press (115/75) 12 MINUTE CAP If you want to level-up challenge yourself to complete all T2B un

3.1.21

A. Strength 20 minutes to build to 3RM Front Squat B. Conditioning 9 minute AMRAP 3,6,9,12,15.... Burpees Wall Balls (20/14)

2.26.21

A. Strength 10 Minutes of Unilateral Strength and Stability Work Advanced: 12 Alt. Pistols every 2 minutes (Can add tempo) Intermediate: Box Pistols,Rig Assisted Pistol Beginner: 2 Foot Close stance s