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
"Barbara" 5 rounds for time of 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats -3 minute rest between rounds- Score is total time to complete all 5 rounds including the rest intervals
A. Strength 3 sets of the following superset 8 Close Grip Bench Press @ 30X1 Tempo 8 Dual KB Gorilla Row @ 30X1 Tempo B. Conditioning Buy-in 100' Farmer Carry 53#'s/35#'s (100' = 17 mat lengths) -Then
A. Strength Clean Grip Deadlift (no mixed grip) 6 sets of 3 reps *build to a tough set of 3 reps B. Conditioning For time: 100/80 Calorie Row 100 Wall-Balls 20#/14# to 10'/9' Target 50 Abmat Sit-ups 1