Strength: Single Arm DB Bench Press
2x5 each arm (warm up sets)
5x5 each arm
Super set ( Strict Pull ups 5x2-3 reps)
Conditioning: 15 min ARMAP
Kick off 30 Push Press (115/75)(95/65)
Penalty Kick 10 Burpees
Yellow Card 20 DB Split Squats (45/25)
Player Flops 10 Hang Cleans (115/75)(95/65)
Goal 1 min Wall Balls
Goalie makes a save 10 Push Ups
Corner Kick 20 W. Sit ups (45/25)
Goal Kick 10 Pull ups
Throw In 15 KBS (70/55)
Header or Volley 10 Mountain Climbers
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