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    • Jun 20, 2018
    • 1 min read

6.20.18

A. Conditioning 3 rounds 25 Cal Row 75 Doubles

B. Accessory Pull-ups and Sit-ups 3 Sets of each(complete all three before moving to the next grip) Choose a challenging number of reps but something you can complete with full range of motion 3X Wide grip 3X Normal 3X Narrow(chin-up) Between each set of pull-ups do 15 ab-mat sit-ups or 10 GHD

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4.14.21

A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40