Skill Work (3x) 1 min Hollow Rock 2 min – 5 Split Squat each leg (35#/25#) 1 min Plank 1 min rest
Scapula Work 2 times through 3 Reach, Twist & Lift both right and left sides 15 Scarecrow (5#/2.5#) 10 Scap pushup 5 I, Y, T40 bp 30 thruster (75#/50#) 30-20 20-10
Conditioning 40 Burpees 30 Thrusters (75#/50#) 30 Burpees 20 Thrusters (75#/50#) 20 Burpees 10 Thrusters (75#/50#) 10 Burpees
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
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
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