Conditioning

Partner up for equipment purposes

30 Minutes

Rotating 30/24 Calories Bike/Row

2/2 KB Weighted Situp

15 KB Sumo Deadlift High Pull @ 53/35

20 Step Ups @ 24/20

Partner 1, Round 1 - do the bike, then round 2 do the row. Partner 2 starts on the row in round 1 and does the bike in round 2

Capacity Work

Rotating 30/24 Calories Bike/Row

10 Situps

15 KB Sumo Deadlift

20 Step Ups

Finisher — or jump into the homework

3 Sets

20 Shoulder Lift Off

rest 20 seconds

20 Hip Lifts

—rest as needed—

HOMEWORK

SNACK Work

5 Rounds

10 Wide Grip Pullups

25 fast Barbell curls

10 DB Presses (hard set)

3 Sets

5 Front Squats @ 65%

10 Alt KB Front Rack Lunges (tough)

—rest 2-3 min—

3 Sets AHAP

100’ Farmers Carry

100’ Front Rack KB Carry

—rest as needed—

Gymnastics Bias

3 Rounds

12 Toes 2 Bar

4 MU

12 DB Deadlift @ 50/35

—rest 5 min—

3 Rounds

10 yd HS Walk

10 HSPU

10 yd Single Arm DB OH Walking Lunge (50/35)

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