11.30.20

Todays workout is in celebration of Linda Rupp’s 60th Birthday!!

A. Conditioning

19:60 minute AMRAP

Buy-in with 1960m Row

-then-

11 Goblet Squats 70#/53#

30 KB Deadlifts 70#/53# (use one KB)

20 GHD Sit-Ups

60 seconds Max Calorie Bike

*score is total rounds and calories biked

B. Cooldown

Recommended cooldown exercises

2 minutes Saddle Pose

1 minute/side Low Lunge Stretch

1 minute/side Pigeon Pose Stretch

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6.18.21

A. Conditioning For Time w/ a partner 400 Sit-Ups 200 Wall Balls 150 Calorie Bike 100 Deadlifts 225#/155# -32 MINUTE CAP- *reps can be broken up anyway as long as it's evenly split

6.16.21

A. Strength 15 minutes to build up to a 10RM Back Squat B. Conditioning 3 rounds for time 200m Run 75 Air Squats 50 Double-Unders or 100 Singles 25/20 Calorie Row