4-6-16

ACCESSORY WORK (2x) 1 min Plank 30 sec right bridge 30 sec left bridge 2 min to complete 3 Turkish Get up with each arm after 2nd round 100 Pull-a-parts 50 Bent over row (45#/30#)

(4x) 200m run 17 Goblet Squat (53#/35#) 17 KBS (53#/35#)

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3.2.21

A. Strength Strict Press 4 sets of 5 reps B. Conditioning 3 rounds for time of: 20 Cal Row 15 T2B 10 Push Press (115/75) 12 MINUTE CAP If you want to level-up challenge yourself to complete all T2B un

3.1.21

A. Strength 20 minutes to build to 3RM Front Squat B. Conditioning 9 minute AMRAP 3,6,9,12,15.... Burpees Wall Balls (20/14)

2.26.21

A. Strength 10 Minutes of Unilateral Strength and Stability Work Advanced: 12 Alt. Pistols every 2 minutes (Can add tempo) Intermediate: Box Pistols,Rig Assisted Pistol Beginner: 2 Foot Close stance s