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  • Writer's pictureMary Bozarth

Thursday 3/24

Conditioning

Row 5k 5000m/4500m Row Accessory

Freedom: 5 sets 30 second Single Arm Dumbbell Overhead Walk (each arm) 1-minute Plank (elbows) Independence: 5 sets 20-30 Single Arm Dumbbell Overhead Walk (each arm) 30-45 Second Plank (elbows) Liberty: 5 sets 30 second Waiter Hold Walk 30-45 Second Plank from the knees (elbows)

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Friday 10/20

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Thursday 10/19

Conditioning Yu-Gi-Oh 2 rounds 30 Kettlebell Goblet Squats (53/35) 30 Step Ups (24/20) 30 Kettlebell Swings (53/35) 30 Box Jumps (24/20) (OR Step Ups holding KB) Skills and Drills Double-Unders:

Wednesday 10/18

Strength Back Squat 1x8 Back Squat: - Establish an 8 RM for the day. Conditioning Rummy 4 sets (1 set every 5:00) Even Sets: (0:00, 10:00) 15/12 Calorie Row 15 Burpee Broad Jumps (4/3ft) 15/12 Calorie

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