MONDAY 220719

Aerobic Conditioning Day For time in Pairs (complete in any order)- 100 Wall Balls, 100 cal A/B, 800m run (together), 200 Double Unders, 100 Box Step Overs- Scale distances and reps if necessary, single skips for DU’s- Must complete each section in full before moving on.

TUESDAY 160719

Strength/Skills 4 Rounds NFT- A1) 6-8 Single Leg KB/DB RDL A2) 12-15 UB KB Russian Swings A3) 30-60 second HS Hold (Or FLR Hold) Conditioning Teams of 3- For time- 60 Box Jump Overs (24/20), 60 DB (22.5/15) Snatches, 400m Run (Together), 50, 50, 400m (Together), 40, 40, 400m (Together) *20Minute time Cap

FRIDAY 120719

Strength/Skills 4 Rounds- A)10 Barbell Back Rack Lunge (5 each leg),rest 30 B) 16-20 Double DB Death March Steps, rest 30 C)20 Weighted Deadbugs ,Rest 60 Conditioning 6min AMRAP: 6 Deadlift 80/60 6 Bar Hop Burpee Rest 3 mins 6min AMRAP: 10 KB Swings 32/24 10 HR Press Ups