10-20-14

(5x) 20 – Walking Lunge w/med ball 15 – Med Ball Sit Up 10 – Wall Ball 200m run Sled Pull (55#/35#)

Just wanted to let everyone know that Jeff is up and walking around. His only injuries where those sustained to his face. He is currently breathing through a tracheotomy and will still require surgery, but is otherwise good. He is in the Murray Medical center so if you are down that way be sure and stop in to see him.

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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