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Tuesday 9/24

Skill work Strict HSPU


Conditioning

For Time (12 Minute Cap): 50/35 Calorie Row / Assault Bike 50 Strict Handstand Push-ups

Then on the 15:00

3 Rounds: 400 Meter Run 21 Lateral Barbell Burpees



Congrats to our Cascade Classic Crew who competed over the weekend. Debbie also competed in the solo masters division!





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Strength: “WHOOPie Goldberg” (12:00 Time Cap on Each) 3 rounds 30/22 Calorie Row 30 Dumbbell Bench RX 35/25, RX+(50s/35s) or Push-Ups 3 Minute Rest 3 rounds 35 Abmat Sit-Ups 30 Kettle Bell Swings (5

Thursday 3/04

Accessory: 3 Rounds 30-sec plank (elbows) 30 sec side plank (left/right) 20 Russian Twist (each side) 10 Barbell Rollouts (very tough movement, scale, or change as needed) Conditioning: “WHOOPee cushi

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