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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)

37 views

Accessory Work

3 Sets 10 Dumbbell Curtsy Lunge (5 each leg) 10 Goblet Squat 10 Dumbbell Front rack box step ups (5 each leg)

Toaster Strudel

10-9-8-7-6-5-4-3-2-1 Deadlifts (225/155) Strict Handstand Push Ups

40 views

Midline

3 sets

12-15 med ball tucks

30 Deadbugs (15 each)

8-10 Barbell Rollouts

Conditioning

AMRAP 20 Minutes 15 burpees 30/24 calorie row or 24/18 cal bike

58 views

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