2-12-15

PUSH-UP Set 1 – 8 Push-ups Set 2 – 12 Push-ups Set 3 – 10 Push-ups Set 4 – 8 Push-ups

STRENGTH – Snatch 12 Min EMOM – ALL reps from the high hang 1 Snatch Shrug, 1 Snatch High Pull, 1 Snatch (+1 Overhead Squat if you are not receiving the bar in the bottom of your squat) Increase load as needed.

CONDITIONS Death by Burpees Start at 5 reps Minuet 1 – 5 Burpees Minuet 2 – 6 Burpees Minuet 3 – 7 Burpees and so on until you are unable to complete the required number of burpees in 60 seconds

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4.16.21

A. Conditioning 30 minute AMRAP (with a partner) 1 mile run (split into 200m runs) or 3 mile bike 100 Single Arm DB Shoulder-to-Overhead 50#/35# 100 Anchored Sit-ups (no abmat) *one partner works at a

4.15.21

A. Conditioning “Alice” 4 Rounds For Time 19 Box Jumps (30/24) 48 Double Unders 13 MINUTE CAP B. Strength Rear Foot Elevated Split Squat (Bulgarian Split Squat) 4 sets of 8/leg

4.14.21

A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40