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Wednesday 6/24


Body Armor

3 Rounds: 45 Seconds Banded Pull-Aparts 45 Seconds Hollow Rocks 45 Seconds Banded Tricep Extensions 45 Seconds Banded Good Mornings

Rest 1 Minute Between Rounds


Conditioning

“Hot Route”

For Time: Buy-In: 1 Mile Run 

Directly Into 3 Rounds: 20 Single Dumbbell Overhead Walking Lunge (Left) 20 Single Dumbbell Overhead Walking Lunge (Right) 30 Air Squats  RX+ Alt. Pistols 10 Devil’s Press (50's/35's)

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Thursday 10/1

Conditioning Every 5:00 (5 sets) 20 Back Rack Lunges (75/55) 20 Hang Power Snatches (75/55) 20 Toes to Bar

Wednesday 9/30

Strength 4 rounds 10 Single arm DB Floor Press (each side) 10 Bent-over DB Row (knee and hand on bench or box) 10 Lateral DB Shoulder Raise Conditioning "Treat yo self" 4 rounds for Time: 400m run 40

Tuesday 9/29

Strength 3 sets 30-60 Second Active hang 10-15 Deficit Push ups (45/25 plates for deficit) 8-10 Bulgarian Split squats (each side) Rest as needed between sets (1-2 mins) Conditioning "Everything hurts

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