LRFF Workout of the Day

Skill-work: Bench Press  6 X 2  Conditioning:  4 Rounds  For Time: 20 chest-to-bar pull-ups 30 Push-ups  40 DU’s NO 4:30 pm class today!!

Skill-work: 30-20-10 V-ups  Hollow Rocks  GHD Sit-ups  1 Min Weighted Plank between Sets (Plate on Back)  Conditioning:  21-15-9 Deadlifts (225 /155) 42-30-18 dBall slams (40/25) 200 m Dball run after…

Skill-work:  **try to not over do the warm up squats  20 Rep Back squat  Conditioning:  Every Minute on The Minute For 10 Minutes  Complete 4 Burpees  Then AMR Thrusters in…

Skill-work: 3 Rounds  10-12 Single Arm Kneeling Landmine Press 10-12 Prone Incline DB Row   10-12 Banded Tricep Extensions  Conditioning:  As Many Rounds In 12 Minutes  15 Games Style Box…

Skill-work: 5 X 3  Power Clean TNG Conditioning: 500 M Row  2 Squat Clean  400 M Row  4 Squat Cleans  300 M Row  6 Squat Cleans  200M Row  8 Squat…