A. Strength

Shoulder Press

6 sets of 3 reps Every 1:30 65%-70%-75%-80%-85%-90%

B. Conditioning

Teams of 2 For time 12 Wall Walks 120 Medball Sit Ups 120 Cal Air dyne 120 Pull Ups 120 Cal Air dyne 120 Medball Sit Ups 12 Wall Walks *coaches challenge chest to bar pull ups & GHD sit ups **only one person may work at a time

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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

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

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