LRFF Workout of the Day

Skill-work: 3 Rounds  10 Strict T2B  15 Barbell Ab Roll Outs  20 GHD Sit-ups (weighted)  Conditioning:  3 Rounds  Run 800 Meters  20 Burpees  20 Dips (Ring, Matador or Bench)

Skill-work:  Warm Up Movements and get Really Warm!! Conditioning:  Not For Time For Strength : 10-9-8-7-6-5-4-3-2-1 DeadLift (275/205) Bench Press (185/115) Front Squat From Ground (155/105)

Skill-work: 3 Rounds  10-12 Barbell bent Over Rows  12-15 Banded Pull Aparts  Conditioning:  For Time: 6-9-12-15-18-21-24 Double DB Snatch (30/20) 6-9-12-15-18-21-24 Pull ups 15 Ball Slams (40/25) each rd

Skill-work: 5 X 3  Pause Back Squat  Accessory  DB Quad Extensions or Banded Body weight extensions  3 x 15-20  Conditioning: 3 Rounds For time 21 Squat Cleans (95/65) 21 Box…

Conditioning:  For Time  50 Step Ups (20/30) 200 M Run  50 Wall Balls  200M Run  50 1 arm Snatches   200M Run  50 GHD SitUps  200M Run  50 Ring Rows  200M…