3.25.21

A. Conditioning

For time (with a partner)

1 Mile Run (Together)

100 Burpees

100 Sit-Ups

1 Mile Run (Together)

30 MINUTE CAP

SOLO VERSION

For Time

800m Run

50 Sit-Ups

50 Burpees

800m Run

20 MINUTE CAP

B. Cooldown

2 Sets

:45 Couch Stretch/Side

:45 Pigeon Stretch/Side

1:00 Seated Butterfly Stretch

:45 Standing Calf Stretch/Side

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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