December 2, 2018
Warm Up 3 Rounds, 30sec ea: Pause air squats Banded row (on rig) 600m run 3 Rounds, 30sec […]
November 29, 2018
Warm Up Run or row 400m 20 light partner Wallball throw 10 alt. Light renegade row 10 slider Hamstring curls […]
November 28, 2018
Warm Up/Skill practice Gymnastics Muscle up oriented (Run clock 20:00) 20 singles + 10 Double unders + 20 singles 10 […]
November 27, 2018
Warm Up Tabata alt. (4 rounds) Shoulder rotation (frwd and bckwrd) Drop Squat Knee raises Then with an empty bar […]
November 26, 2018
Warm Up 10:00 Running clock 2 lengths OH DB walking lunges (Switch arms each length) 10 bird dogs (Knees off floor) […]
November 25, 2018
Warm Up (3 rounds, CAP 15:00) 2:00 row 10 Good morning to air squat 10 Bottoms up KB strict press […]