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Friday 9/18

Strength

10-15:00 to build to a 1RM 

Push Press

Conditioning

“Karen”

For Time: 150 Wall Balls (20/14) 

RX+ “Heavy Karen”

150 Wall Balls (30/20)

Accessory Work (if time allows)

3 sets 12 Dumbbell Bicep Curl (each side) 1 Minute Side Plank (each side)

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Friday 10/16

Strength 10:00 to establish a 1 rep max Shoulder Press Conditioning “Angie” For Time: 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Air Squats Complete all reps of each exercise in the order written befor

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