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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5.18.21

A. Accessory 12 minute EMOM (4 rounds each) 1st minute - :30 Suitcase Hold 2nd minute - :30 Hollow Hang 3rd minute - Rest (Pick a heavier weight for Suitcase Hold than last week) B. Conditioning 5 Rou

5.17.21

A. Strength Shoulder/Strict Press (slightly heavier than the week before 65-75% of a 1 rep max) 8, 6, 4 B. Conditioning 15 minute AMRAP 15 Wall-Balls 20#/14# 30 Double-Unders 200m Run

5.14.21

A. Conditioning 20 Minute AMRAP w/ a partner One partner does 150m KB Farmer Carry 53#/35# Other partner performs as many rounds as possible of 10 Calorie bike 20 Sit-ups *Score meters carried, and ca