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Thursday 10/8

Conditioning

Teams of 2

3 Rounds 800m Run 50 KB Swings (1.5/1) 50 Abmat Sit Ups

RX+ Solo

3 Rounds 800m Run 50 KB Swings (53/35) 50 Abmat Sit Ups

Mobility

Couch Stretch – 2 mins each

Firelog pose – 2 mins each

Spend 4:00 on a roller on area of your choice (t-spine, IT band, Glutes, Quads, etc)

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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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