11.27.18

Warm-up 4 Rounds 50 Seconds of Rowing 10 Seconds to transition/rest 50 Seconds Plank 10 Seconds to transition/rest

Wod 4X 7 Power Clean 115/80 28 Double Unders (2:1 singles) 7 Push Press 115/80 28 Double Unders (2:1 singles)

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11.22.21

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

11.18.21

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

11.16.21

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