Friday 🍹

Strength + Accessory

A. Every 3:00 x 3 rounds:

12 dumbbell RDLs (2 @50/35#)

6/6 goblet curtsy lunges (50/35#)

B. Every 2:30 x 3 rounds:

5 strict press (same weight across)

10 (total) alternating seated Arnold Press

Conditioning

For Time:

10-20-30

Cal row

Burpees

Thursday

A. Strength

E2:00 x 8 rounds (build ever other set)

Rounds 1-4 —> 5 Front Squats

Rounds 5-8 —> 5 Back Squats

B. Conditioning

800m Run

30 TTB

r2:00

30 TTB

800m Run

Wednesday

A. Active Warmup:

OTM 12:00

Min 1- 12/8 Ski

Min 2- 12/8 Bike Erg

Min 3- 12/8 Row

B. Conditioning

“Nate” w/ Bar MU’s

AMRAP 20:00

2 Bar Muscle Ups

4 HSPU

8 Heavy KBS (70/53)

Scaled Version:

AMRAP 20:00

4 Pull-ups

6 Pushups

8 KBS (53/35)