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Wednesday 9/23

Strength Deadlift 8x3 - Complete 3 reps every 90 seconds x 8 sets

Conditioning

Drogon

For Time: 100 Double Unders 30 Stick Sit Ups 80 Double Unders 25 Stick Sit Ups 60 Double Unders 20 Stick Sit Ups 40 Double Unders 15 Stick Sit Ups 20 Double Unders 10 Stick Sit Ups

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Tue 4/20

Strength Back Squat - 5 sets x 10 reps @ 60% 1RM Back Squat * Complete a set every 2 minutes, on the 2 minutes for 10 minutes * Conditioning “Cole Trickle” For Time: 2 rounds 15/12 Calorie Assault Bik

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