LRFF Workout of the Day

Skill-work: Muscle Beach  3 Rounds of SuperSet  1 Arm Bent Over KB Row 10 Each Side  10 Supinated Dumbbell Flys  3 Rounds  15 Bicep Curls  15 Skull Crushers Fist inward …

Skill-work: Barbell Lunge Complex  4 Sets  12 Reverse Lunges + 12 Back Squats  Conditioning: 7 Rounds  AFAP SPRINT 10 Cal Row  10  HS Clean (135/95) 10 HSPU (MOD to Push…

Skill-work: Back Squat  5 X 3 @ 80-85% Conditioning: AMR in 20 Minutes  20 SDHP (95/65) 20 Front Rack Lunge Steps 20 GHD Hip Extensions weighted slam ball (25/16)

Skillwork: 3 Squat Cleans + 1 Jerk @65% 3 Squat Cleans + 1 Jerk @70% 3 Squat Cleans + 1 Jerk @75% 3 Squat Cleans + 1 Jerk @80% X…

Skill-work: 3 Rounds for Skill  20 med ball weighted  knees to chest  20 GHD Sit-ups  1 Min Hollow Hold  Conditioning: For Time:  1 Mile Run  100 DU’s  1500 M Row …