Author: kat

Skill-work:  4 X SuperSet  8 Close Grip Bench Press  8 Ring Dips  8 Barbell Bent Over Rows  Conditioning:  As Many Rounds in 10 Mins  5 Shoulder to OH (155/105) 3…

Skill-work: 10 X 50 M Sprints  Rest 45 secs between  Conditioning:  As Many Rounds In 16 Mins  5 T2B  10 Box Jumps (24”/20”) 15 KB Swings  (53/35)

Skill-work: Back Squat  10-8-6-8-10 **Goal to Try and be heavier on the set of 8 and 10 Reps  Conditioning: 4 Rounds For Time  15 Front Squats (95/65) 400 M Run 

Conditioning:  3 RFT: 30 Medball Cleans  20/14 30 Sumo Dead High Pulls, 75/55 40 Box Jumps, 20″ 40 Push Press, 75/55 20 Cal Row rest exactly 1 minute after each…

Skill-work: 3 Rounds Accessory Work 15 Strict T2B 10 KB Windmills Each arm  15 Atomic Sit-ups  1 Min GHD Hollow Iso Hold  Conditioning:  “The Ghost” 6 Rounds: 1:00 Max Calorie…