11-15-16

Strength Front Squat 4X4 AHAP (your last rep on each set should be almost failure) rest 2min between sets

Wod 3X 15 Wallballs 15 Hand release push-ups 2min rest 2X 20 Wallballs 20 HR push-ups 2min rest 1X 30 Wallballs 30 HR push-ups

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1.15.21

"Barbara" 5 rounds for time of 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats -3 minute rest between rounds- Score is total time to complete all 5 rounds including the rest intervals

1.14.21

A. Strength 3 sets of the following superset 8 Close Grip Bench Press @ 30X1 Tempo 8 Dual KB Gorilla Row @ 30X1 Tempo B. Conditioning Buy-in 100' Farmer Carry 53#'s/35#'s (100' = 17 mat lengths) -Then