10-1-14

Scapula Work 50 Band Pull-a-parts (2x) 3 Reach, Twist & Lift both right and left sides 20 Scarecrow (5#/2.5#) 20 Scap pushup

STRENGTH: (3x) 1 min Plank (45#/25#) 2 min to preform 3 Turkish Get up on the right & left sides (AHAP) As Heavy As Possible with Kettlebell or Dumbbell

CONDITIONING (3x) 400m Run 15 Front Squat (95/65)

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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