3-11-15

Accessory Work (2x) 1 min Flutter kick 30 sec rest 1 min Plank 3 Reach, Twist, Lift 10 Scare Crow 20 Scap Push-up 30 Pull-a-parts

PUSH-UPS 30-5-5-5

CONDITIONING (5x) 150m run 5 Strict Pull-up 13 KB Swing (53#/35#)

There will not be at coach at the 9 am class tomorrow morning as Dakotah is gone for spring break.

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8.4.21

A. Strength 3 sets of the following superset 6 Deadlift (heavier than last week) 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings or Nordic Hamstring Curl with 5 second eccentric B. Conditioni

8.3.21

A. Strength 3 sets of the following superset 8 Wide Grip Bench Press 12 Wide Grip Body Row B. Conditioning 300m Row 30 Bar Dips or 60 Bench Dips 30 Top Down Gorilla Rows 35/26lbs 300m Row 40 Toes to B

8.2.21

A. Strength 3 sets of the following superset 8/leg Knee Over Toe Split Squat (Challenge: Back Rack or Suitcase KOT Split Squat) 4-8 Strict Pull-Ups (Challenge: Weighted Pull-Ups) B. Conditioning 3 Rou