1-6-16

Accessory Work a- (3x) 1 min Hollow Hold 15 sec rest 1 min Plank 15 sec rest

b- (3x) 5 Reach and Twist 10 I, Y, T (5#/2.5#) 20 Scarecrow 30 Scap pushup

CONDITIONING (4 x) 250 m row – 1 min rest 1 min rest (yes this is a total of 2 min rest after the 4th 250) (10 x) 100 – 15 sec rest

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A. Conditioning 25 minute AMRAP 40/35 Cal Row 30 Goblet Lunges 53#/35# 20 American KB Swings 10 Burpees

4.12.21

A. Strength 15 Minutes to Build to 3RM Thruster *Record weight to score -or- E2MOM X 6 rounds (Every 2 minutes) 8 DB Thrusters + 8 DB Rows B. Conditioning 21-15-9 Thrusters 95#/65# T2B 8 MINUTE CAP C.

4.9.21

A. Conditioning 3 rounds for time 200m Run 15 Burpees 15 KB Swings 53#/35# 200m Run 25 Sit-ups 25 Push-Ups *coaches challenge 5 rounds