LRFF Workout of the Day

Conditioning:  10 Rounds  30 DU’s  15 Pull-ups  20 KB Swings (53/35) 100 M Sprint  Rest 30 secs between Rounds  Goal to sprint each Round

Skill-work: 2-3 Rounds  20 weighted wall Ball Sit Ups  20 Windmills w/KB  20 Rower Slides  Conditioning:  3 Rounds  200 M Farmers Carry  10 Wall Walks  30 weighted Jump Lunges  (20,30)…

Skill-work OH Squat 3 X 10  Conditioning:  21-15-9-6-3 Hang Squat Snatch  Burpee Box Jump (24”,20”) RX(75/55)

Skill-work:  DeadLifts  5 X 5  Conditioning:  As Many Rounds 20 Minutes  20 Cal Bike  15 Deadlifts (205/135) 20 DBall Slams (40/25)

Skill-work: Skill Work  2-3 Rounds  15 Skull Crushers  15 DB  Bicep Curls  15 Rear Delt Flys  15 Lateral Raises  Conditioning:  3 Rounds  50 Air Squats  21 Ring Dips  15 Hang…