A. Conditioning
100 Double Unders 60 Wall Balls 20/14 40 T2B 100′ Bear Crawl* 40 T2B 60 Wall Balls 100 Double Unders
*coaches challenge Handstand walk
Scaled:
100 Single Unders 50 Wall Balls 14/10 30 Hangjng Knee Tucks 100′ Bear Crawl* 30 Hanging Knee Tucks 50 Wall Balls 14/10 100 Single Unders
B. Strength
Deadlift
Work up to a heavy set of 8 reps
A. Conditioning 10 minute AMRAP 6 Pull-Ups (Challenge Strict Pull-Ups) 6 Burpees Row 12/10 Calories - rest 2 minutes - 10 minute AMRAP 9 Body Rows 9 Hand Release T Push-Ups Row 12/10 Calories
A. Conditioning Bike 25/20 Calorie Buy-In -then- 15-12-9-6 KB Snatch R 35#/26# KB Single Arm Overhead Reverse Lunge R 35#/26# KB Snatch L KB Single Arm Overhead Reverse Lunge L Russian Twist (R
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