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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 Air Squats

41 views

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Monday 10/19

Strength Back Squat for load: #1: 5 reps @ 65% #2: 5 reps @ 75% #3: 5 reps @ 85%+ Conditioning Superman 12:00 AMRAP 20 Push Press (75/55) 30 Air Squats

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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