10/21 & 10/22

10/21 & 10/22


Warm Up

Midline work
25 Cal Row
20 TTB
25 Cal Row
10 TTB

Barbell Conditioning:5 Rounds

1- Power Clean
1- Squat Clean
1- Front Squat
1- Jerk


10- Power Cleans(135/95)
20- Wall Ball(20/14)
30- DU



Warm up

400 run or 500 row
25 jumping Jacks
25 Pushups
10 pvc ohs
10 pvc pass throughs forward and back
10 butterfly situps
Dynamic - lunges
                    Butt kickers
                     Quad pulls

10 Emom
      6 Burpees
     12 goblet sqauts

25 minute AMRAP

15 -   pull up s
30 -  abmat situps
400 m run - 5 laps
60 -  walking lunges
100 - singles
500 meter row




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