3-16-16

ACCESSORY WORK (2x) 1 min Hollow Rock 30 sec rest 90 sec Plank 3 min to complete 30 flutter kick 30 pull-a-parts 30 scap push-up 30 bent over row (45/35)

CONDITIONING 500 m Row 40 Sit-up 30 Pull-up 20 KB Swing 10 Clean and Jerk 155#/115# 20 KB Swing 30 Pull-up 40 Sit-up 500 m ROW

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6.21.21

A. Conditioning For Time: 400m Run 30 Hand Release Push-Ups 400m Run 30 KB Sumo Deadlift High-Pull 53#/35# 400m Run 30 Hand Release Push-Ups 400m Run 30 KB Sumo Deadlift High-Pull 400m Run 22 MINUTE C

6.18.21

A. Conditioning For Time w/ a partner 400 Sit-Ups 200 Wall Balls 150 Calorie Bike 100 Deadlifts 225#/155# -32 MINUTE CAP- *reps can be broken up anyway as long as it's evenly split

6.16.21

A. Strength 15 minutes to build up to a 10RM Back Squat B. Conditioning 3 rounds for time 200m Run 75 Air Squats 50 Double-Unders or 100 Singles 25/20 Calorie Row