LRFF Workout of the Day

Skill-work: CG Bench Press  5 x 8  Super Set with  Dble KB skull crusher  5 x 10  Workout  10-9-8-7-6-5-4-3-2-1 DB Snatch Each Arm  Ring Dips  Hand over Box burpees (…

Skill-work:Thrusters2 Reps EMOM for 10 MinsAscending Weight heaviest Possible Conditioning:4 Rounds Each for Individual TimeSprint AFAP21 Calorie Row15 Wall Balls12 Deadlifts ( 205/135)Rest 90 secs between Rounds

Conditioning:  30  Min AMR with Partner  Partner 1 : 3 Squat Cleans  4 Pull-ups  5 Burpees  Partner 2: Echo Bike for calories while other is working

Skill-work: 6 X 2 Front Squats  Conditioning: For Time: 20 Devils Press  20 DB Box Step Ups (20”) 20 T2B  15 Devils Press  15 DB Box Step Ups  15 T2B …

Skill-work: 3 Rounds for Skill  12-15 Cable Straight Arm Pulldowns  12 Heavy 1 Arm Rows  Conditioning: 3 Rounds  800 M Run 40 KB Swings  30 HR Push-ups  20 GHD situps