Monthly Archives: March 2023

Conditioning:  5 Rounds  400 M Run (500 m row if needed) 40 HR Push-ups  30 SDHP  20 Walking Lunges Wtd

Skill-work: Build to Heavy 2 Rep  Every 2 Minutes for 4 Rounds  5-8 Heavy DeadlIfts  Accessory  2-3 Rounds  12 Gliding Hamstring Curls ( Use Ring and Box)  12 Reverse Hypers…

Skill-work: Gymnastics PLyo Skill  12 Minutes to Accumulate  4 Wall Walks or Box walks  8 30 “ Box Jumps  KB Uneven walks 1 up oh and 1 farmer 50 M …

Skill-work: 7 Rounds  45 Secs Max Echo Bike  1 Min Rest  Conditioning:  10-9-8-7-6-5-4-3-2-1 Devils Press  T2B