2.2.21

Warm up


3 RDS

30 Single Unders

8 Push-Up to Pike

8 Burpees

8 Arm Circles Forward

8 Arm Circles Backwards


Strength


5-5-3-3-1 or (10-10-6-6-3)

Push Press or (DB Push Press)


Conditioning


3 RFT

10 Push Press (115/75)

20 Calorie Row

50 Double Unders


13 MIN CAP


Accessory


3 Sets for Quality

10 DB Frontal Raises

10 DB Lateral Raises

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2.26.21

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2.25.21

A. Conditioning 2 rounds 8 minute AMRAP 500m row 15 Air Squats 15 Russian KB Swings (70/53)(53/35) -Rest 2 minutes- B. Accessory 3 Rounds 10 Pike-Ups or Tuck-Ups on Rower :30 Hollow Bar Hang :30 Walki

2.23.21

A. Strength 18 mins to build to 5RM Strict Press *record heaviest load to score B. Conditioning EMOM X 12 Minute 1: 10 Thrusters (95/65)(75/55) Minute 2: 12/10 Cal Bike Minute 3: 10 Strict Pull-Ups