12-23-15

Accessory Work a) (2x) 2 min plank 1 min rest 1 min side plank 1 min side plank 1 min rest

b) (2x) 50 Press(45#/35#) 50 Walking Lunge (45#/35#) bar in the back rack 100 Pull a part

CONDITIONING (4x) 750m row 90 sec rest between effort

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2.26.21

A. Strength 10 Minutes of Unilateral Strength and Stability Work Advanced: 12 Alt. Pistols every 2 minutes (Can add tempo) Intermediate: Box Pistols,Rig Assisted Pistol Beginner: 2 Foot Close stance s