10/19/23

Warm up

200 meter run

1 minute bike

30 second handstand hold

10 wall facing squats

Conditioning

3 rounds

At the 0:00, 8:00, 16:00

For time

200meter run

20 thrusters 45/33

At the 4:00, 12:00, 20:00

For time

200 meter run

15/12 calorie row

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12/7/23 power clean x 2

Warm up 1 minute row Then 3 rounds 5/5 single leg romanian deadlifts 5/5 split squats Then 5 Clean pulls Strength Power cleen Build a heavy 2 Conditioning For time 15-12-9-6-3 Strict pull ups Cal bike

12/6/23 bench press x 4

Warm up 1 minute plank 10 rear delt flys 100 meter run 10 hand release push ups 100 meter run Strength Bench press-Build a heavy 4 Then 3x2 Conditioning ABA A-3 rounds for time (3 minute cap) 6 strict

12/5/23 back squat x 6

Warm up 2 minute row 1 minute bike 30/30 second side plank Strength Back squat-Build a heavy 6 Then Back squat 3x3 Conditioning 10 Rounds For Time 9 cal row 7 burpees 5/5 pistol squats