Coach Lis will be coaching 4:30 and 6pm! Get there if you can!!!
Strength: Shoulder Press
#1: 10 reps @ 60%
#2: 8 reps @ 70%
#3: 6 reps @ 75%
#4: 4 reps @ 80%
#5: 4 reps @ 80%
Conditioning: 3 Rounds
200 Meter Run
10 Pull Ups/Ring Row or Barbell Row
10 Push Press (135/85)(115/75)
10 Burpee Box Jump (30/24)(24/20)
Strength: Bench Press 4x8 @ 75% Super Set Bicep Curls 3x12 Tricep Extensions 3x12 Conditioning: Part 1: 4 Rounds 20 Alternating Dumbbell...
Strength: 10 min EMOM 1 Power Snatch 1 Hang Squat Snatch 2 OHS Conditioning: 4 Sets: Each Set is a 3 Minute AMRAP 8 Box Jump Over (24/20)...
Strength: Back Squat 4x6 @ 75% Conditioning: 8 rounds 4 DeadLifts (135/95)(125/85)(115/75) 4 Hang Power Cleans 4 Front Squats 4 Push...
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