10-21-15

Skill Work (2x) 1 min Hollow Hold 1 min Plank 50 Pull-a-parts 20 Scarecrow 10 Weighted Pass-through (5#/2.5#) (plate is centered on a PVC go low with these)

CONDITIONING (3x) 21 Strait Leg Sit-up 15 Wall Ball 9 Plate Sit-up 400m run

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10.28.21

A. Conditioning 5 rounds 10 GHD Sit-Ups or 20 DB Weighted Sit Ups 10 Box Jump Overs 24"/20" 10 Wall Balls 20#/14# 14 Calorie Bike

10.27.21

A. Conditioning 10 minute AMRAP 6 Pull-Ups (Challenge Strict Pull-Ups) 6 Burpees Row 12/10 Calories - rest 2 minutes - 10 minute AMRAP 9 Body Rows 9 Hand Release T Push-Ups Row 12/10 Calories

10.26.21

A. Conditioning Bike 25/20 Calorie Buy-In -then- 15-12-9-6 KB Snatch R 35#/26# KB Single Arm Overhead Reverse Lunge R 35#/26# KB Snatch L KB Single Arm Overhead Reverse Lunge L Russian Twist (R