11.12.19 Order Form is still available!!

If you would like to order a long sleeve please fill out the order form above!!! Cost is $30.

A. Warm Up

3-4 sets

20 Frog Pumps

20 Alternating Single leg RDLs

20 Wide Stance Banded Hip Thrust

B. Strength

3 sets

1-1/4 Back Squat

5 reps @ 31X1 Tempo

*3sec on the initial decent + 1 sec pause on intiial decent, then perform the 1/4 squat without any tempo

C. Conditioning

3 sets for time

100m run

6 Single Arm KB Overhead Squats/arm 53/35

100m run

-rest 60 seconds-

Airdyne 10/8 cal

16 Unbroken wall balls

Airdyne 10/8 cal

-rest 2 minutes before starting the next round-

*pick a rep range on the wall balls that will allow you to go unbroken

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4.14.21

A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40

4.13.21

A. Conditioning 25 minute AMRAP 40/35 Cal Row 30 Goblet Lunges 53#/35# 20 American KB Swings 10 Burpees

4.12.21

A. Strength 15 Minutes to Build to 3RM Thruster *Record weight to score -or- E2MOM X 6 rounds (Every 2 minutes) 8 DB Thrusters + 8 DB Rows B. Conditioning 21-15-9 Thrusters 95#/65# T2B 8 MINUTE CAP C.