10.3.18

Strength Front Squat 5-3-3-1-1-1-3-3-5 Rest 1 min between sets *score your heaviest and lightest weight*

Wod 3X 15 Burpee Box Over 20/24 10 Single Arm Dumbbell Snatch 65/45 400 Meter Run

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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