A late Happy Birthday to Mindy Saunders on the 21st!!
Push-Up 5-5-10-5
STRENGTH – Back Squat every 30 seconds for 4 min 1 rep @ 85% – 9 total reps 2 min rest 1 rep every min on the min for 4 min @90% – 5 total reps Bar stays un-racked during the working time
CONDITIONING 10x 4 Deadlift (135/95#) 6 Box Jump (24″/20″) 4 Kettlebell Clean and Press each arm (35#/26#)
COACHES CHALLENGE Taller Box 30″/24″ Heavy Kettlebell 53#/44#
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