- Nov 8, 2020
- 1 min read

11.9.20

A. Conditioning

15 minute AMRAP

4 Overhead Squats 75#/55#

8 Thrusters 75#/55#

12/10 Cal Row

*coaches challenge 95#/65#

B. Strength

3-4 sets

15 Steps Forward & Back Banded Monster Walk (band around ankles)

15/leg Banded Single Leg Hip Thrust (band just above knees)

15/side Side Plank Hip Tap

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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