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  • Writer's pictureMary Bozarth

Thursday 4/21

Conditioning

3 Musketeers 10 rounds: 250/200m Row 50ft walking lunge 3 Power Cleans (185/125) (RX+ 3 Sandbag Cleans (150/100))

Accessory

Freedom: 5 sets 1-minute Dead Hang (Pull Up Bar) 1-minute Plank (elbows) Independence: 5 sets 30-45 seconds Dead Hang (Pull Up Bar) 30-45 seconds Plank (elbows) Liberty: 5 sets 30 second Farmer Carry Hold 30 second Knee Plank (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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