Friday 11/22

Warm-up 2 rounds: • 10 Cal Bike • 10 Air Squats • 20 Cossack Side Lunges • 20 Walking Lunges Strength Weighted Step Ups 4 x 10 AHAP Core 4 rounds: • 30 sec Hollow Body Hold • 15 sec Rest • 30 sec Forearm Plank • 15 sec Rest Conditioning 2 rounds for time: • 30 Box...

Thursday 11/21

Warmup ROMWOD Conditioning Partner WOD 35 min AMRAP 500m row 20 Burpees 500m row 30 Box Jumps 500m row 20 KBS #70/55 500m row 100 Dubs/ 200 singles

Wednesday 11/20

Warm-up 2 rounds: • 10 cal Air Bike • 10 PVC Passthroughs • 10 PVC Overhead Squats • Calf Stretch • Couch Stretch • Pigeon Conditioning For time 800m Run 50 OHS #75/55 50 Pullups 50 Thrusters #75/55 800m...

Tuesday 11/19

Warm-up Down and Back • 10 m High Knees • 10 m Butt Kicks • 10 m High Kicks • 10 m Run Backwards • 10 Air Squats • Quad Stretch • Spiderman Lunge Core 20-15-10-5 reps: • K2E • GHD Sit-ups Conditioning 5 RFT 15 Wall Balls #20/14 15 Cleans...

Monday 11/18

Warm-up • Pigeon Pose • Twisted Cross • Thread The Needle 2 rounds: • 15 PVC Passthroughs • 15 PVC Good Mornings • 15 PVC Overhead Squats • 15 sec Squat Hold Strength Bench Press • 3 x 12 Shoulder Press • 3 x 12 Conditioning “Donny” 21-15-9-9-15-21 reps for time: •...