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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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

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

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