Author: kat

Skill-work: Gymnastics /Core Skillwork  2 Rounds (1 min rest btwn movements) 1 Min Hollow Hold  1 Minute side plank hold (left)  1 Minute side plank hold (right) 1 Minute weighted…

Skill-work: Front Squats  5 X 5  @ 65-70% of the last 1 rep weight from last week Conditioning: Every 2 Minutes For 8 Rounds  5 Hang Squat Cleans (155/105)  10…

6 rounds 400 m run 15 burpee box jump overs (24/20) 10 cals on bike 6 alt DB snatches (50/35)

Skill-work: 3 rds 100 m sled pull forward to backward 1 min weighted plank hold  3 wall walks  Conditioning: 5 rds 30 sec work/ 15 sec rest Renegade Rows Jump…

Skill-work: 4 Rounds  10 Seated Z Press Heavy  10 Strict C2B supinated  Pull-ups  10 Matador or Ring Dips (adv weighted) Conditioning: 6 Rounds  100 M Sprint  15 Box Jumps (30”/24”)…