3-23-16

ACCESSORY WORK (2x) 1 min Hollow Rock 30 sec (20 – Pull-a-parts) 1 min Plank (55#/35#) 30 sec (3 – I,Y,T on the rings) 1 min to complete-12 Good Morning (75#/55#) 30 sec (20 – Scap Push-up)

CONDITIONING 12 min AMRAP 10 Box Jump 8 Wall Balls 6 Hang Power Clean (135#/95#)

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11.22.21

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

11.18.21

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

11.16.21

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