Author: kat

Skill-work: 3 Rounds  12 each Landmine Pull and Press  20 Banded Face Pulls  Conditioning:  For Endurance :  10-20-30-40-30-20-10 Row For Cals  Ball Slams  20 Burpees Each Round 

Skill-work: 3 Rounds  Heavy Barbell Step Ups  8-12 Reps Each Leg  12 Assisted GHD Raises use PVC pipe  Conditioning:  Every 4 Minutes X 4 Rounds  Sprint to Rest! 15  Deadlifts…

Skill-work: CoreWork  3 Rounds  10 KB Windmills each side  20 V-ups weighted  15 Weighted hanging knee raises  60 sec Weighted Plank  Conditioning:  For Time: 8 Rounds  5 supinated Strict Pull-ups …

Skill-work: 5 X 5  Pause Front Squats  Accessory Seated Bench Tempo  DB quad Extension  3 x 15  Conditioning: 2 hang Squat Snatch  10 DB  Wall Balls  4 Hang Squat Snatch …

Kelly 5 rounds for time of: Run 400 meters 30 box jumps (24/20) 30 wall-ball shots (20/14)