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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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