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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6.14.21

A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh

6.11.21

A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#

6.10.21

A. Conditioning 5 rounds for time of 15/12 Calorie Bike 10 Power Cleans 135#/95# 10 American KB Swings 53#/35# 10 Pull-Ups or 16 Ring Rows