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Friday 7/5

Stamina Squats 4 Rounds: 9 Back Squats - 70% of 3RM Back Squat

In today's stamina squat session, we are moving *for time*. We have 4 rounds of 9 unbroken back squats, where we rest as needed between sets. Aim is to rest just enough so that we find the next set unbroken.

Conditioning 3 Rounds: 40/30 Calorie Row 20 Lateral Burpees Over Bar 10 Power Cleans 155/105#



Flash Back Friday to last years Girls Gone Rx! we are only ONE week away!!

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Thursday 12/3

Midline 4 Rounds :30 each exercise Tuck Jumps Push-Ups Superman Hold Bicycle Kicks Hollow Rocks Conditioning Partner WOD AMRAP 16 Minutes: *Alternate rounds with a partner! 200m Run 16 Alternating

Wednesday 12/2

Midline 10:00 AMRAP 10 Mountain Climbers 10 Alternating Bird Dogs 10 Squat Jumps 10 KB/DB Side Bends (right) 10 KB/DB Side Bends (left) Accessory 3 sets 12 Single arm dumbbell bench press (each side)

Tuesday 12/1

Accessory 3 Sets: 10 Single Arm Dumbbell Windmills (Each Side) 10 Suitcase Deadlifts (Each Side) 15 Banded Scap Squeezes Conditioning ACDC Workout For Time: 50 Deadlifts (95/65) 35 Hang Power C

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