Strength: Back Squat
Warm up:
1x3 @ 55% & 1x3 @ 65%
1x3 @ 75 %
1x3 @ 75
1x3 @ 85
1x3 @ 80
1x3 @ 70
After each working set Super Set
5x5 Single Leg KB RDL's (holding one KB)
Conditioning: 5 rds
12 Dumbbell Thrusters (40/25)(35/20)
200 Meter Run
6 Burpee
HAPPY BIRTHDAY TRISH AND KATHY!! ENJOY YOUR DAY! STRENGTH: BENCH PRESS 1 X10 @ 60% 1X8 @ 65% 1X6 @ 70% 1X6 @ 75% 1X6 @ 80% BICEP CURLS 3X12 TRICEP EXT: 3X12 CONDITIONING: FOR TIME 10 Power Cleans (11
Conditioning: Partner WOD: 10 rounds (5 each, partner switch after full round): 10 HSPU/ kneel and Press 10 toes to bars/Knee to chest — Then 8 rounds (4 each, partner switch after full round): 200m r
Strength: 12min EMOM Even: 4 Front Squats Odd: 6 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 70% of that # Conditioning: For Time: 60 Alternating Dumbbell Lunges (50/35)(45/25) 30