10.19.21

A. Strength

3 sets of the following giant set

1. 1-1/4 Strict Press; 30X0; 5,5,5;

2. Single Arm Seated Arnold Press; 21X1; 4-6/arm

3. KB Cross Body Carry; 30sec carry

B. Conditioning

0-8mins AMRAP

6 Cal Bike

6 Strict Dips

6 Burpee Pull Up

8-16mins AMRAP

9 Cal Bike

9 Hand Release T Push Up

9 Body Rows

16-24mins AMRAP

12 Cal Bike

12m HS Walk (3 Wall Walks)

12 Sit Ups

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11.22.21

12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

11.18.21

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

11.16.21

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike