2-4-15

PUSH-UP Set 1 – 4 Push-ups Set 2 – 6 Push-ups Set 3 – 8 Push-ups Set 4 – 6 Push-ups

SCAP WORK (4x) 25 Band Pull-a-parts 20 Scap Push-up 15 Supine Pull-up Max time hang at the top of the pull-up

CONDITIONING 12x 45 sec work, 15 sec rest 5 Deadlift (select weight appropriate for your ability) AMRAP Box Jump (24/30)

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10.25.21

A. Strength 2-3 sets of 5-4-3-2-1 Deadlift Weighted Dips or Bodyweight Dips (2x Bench Dips) -rest 3 minutes after each set- *Every Set has 15 reps of each movement. After you complete your first compl

10.20.21

A. Conditioning Every 5mins x 4 Sets 14-20 Cal Row 12 Bar Facing Burpees 10 Hang Power Clean (Challenge 135/95) 8 Front Rack Walking Lunges (Challenge 135/95) *rest the remainder of the 5 minutes befo

10.19.21

A. Strength 3 sets of the following giant set 1. 1-1/4 Strict Press; 30X0; 5,5,5; 2. Single Arm Seated Arnold Press; 21X1; 4-6/arm 3. KB Cross Body Carry; 30sec carry B. Conditioning 0-8mins AMRAP 6 C