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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"Barbara" 5 rounds for time of 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats -3 minute rest between rounds- Score is total time to complete all 5 rounds including the rest intervals

1.14.21

A. Strength 3 sets of the following superset 8 Close Grip Bench Press @ 30X1 Tempo 8 Dual KB Gorilla Row @ 30X1 Tempo B. Conditioning Buy-in 100' Farmer Carry 53#'s/35#'s (100' = 17 mat lengths) -Then