1.8.18

A. Warm up

12 minutes EMOM 1. 4 Inchworms 2. 10 Burpees 3. 10 Squats 10 Sit Ups

B. Conditioning

8 min AMRAP 3-6-9-12. . . Squat Snatch 95/65 C2B Pull Ups

C. Accessory Work

5 Rounds 10 Single Arm DB Press (R&L) 15 Ring Rows

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2.25.21

A. Conditioning 2 rounds 8 minute AMRAP 500m row 15 Air Squats 15 Russian KB Swings (70/53)(53/35) -Rest 2 minutes- B. Accessory 3 Rounds 10 Pike-Ups or Tuck-Ups on Rower :30 Hollow Bar Hang :30 Walki