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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7.23.21

A. Conditioning 30 minute AMRAP W/Partner 1 Mile Run (Split into 200s) 100 Alt. DB Snatches (50#/35#) 150 Double Unders (300 Singles) *One partner working at a time Trade off reps on the snatches ever

7.22.21

Row "Aerobic Threshold" 3 Sets 3 rounds of 300m fast, 60 seconds recovery row -Rest 3min b/t sets-

7.21.21

A. Strength 3 sets of the following superset 8 Deadlift 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings B. Conditioning 4 rounds for time of: 15 Wall-Balls 20#/14# to 10'/9' Target 15 Kettleb