11.28.17

A. Conditioning

3 rounds for total meters :10 row :50 rest :20 row :40 rest :30 row :30 rest :40 row :20 rest :50 row :10 rest

Compare to 11.30.17

B. Strength

Tempo Back Squat 6 sets of 3 reps Every 2 minutes 3 second descent & pause at the bottom

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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