12-16-15

Accessory Work (2x) 30 sec plank 15 sec side plank 30 sec plank 15 sec side plank 30 sec plank 15 sec side plank 30 sec plank 15 sec side plank 30 sec plank 45 seconds rest

After you finish the work above 100 pull a parts 100 good morning (45#) 100 pull a parts

CONDITIONING (20x) 100 m row 15 sec rest Score is total time

(You can choose to do the accessory work before or after the row.)

Recent Posts

See All

6.21.21

A. Conditioning For Time: 400m Run 30 Hand Release Push-Ups 400m Run 30 KB Sumo Deadlift High-Pull 53#/35# 400m Run 30 Hand Release Push-Ups 400m Run 30 KB Sumo Deadlift High-Pull 400m Run 22 MINUTE C

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