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  • Writer's pictureMary Bozarth

Tuesday 3/23

Conditioning

Kill The Messenger

5-10-15-20-15-10-5 Pull-ups Wall Balls (20/14) (RX+30/20) 50-yard shuttle run (10 yards out/10 back, 15 yards out/15 back)

Accessory

4 Rounds 7 Single Dumbbell RDL’s (each side - moderate weight - hold Dumbbell in hand opposite of working leg) 7 Single Leg Glute Bridges (each side) 7 Strict toes to bar or Strict Knee Raise (no swinging) 2-minute Couch Stretch (each side)

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Friday 10/20

Strength Shoulder Press 1x8 Shoulder Press: - Establish an 8 RM for the day Conditioning Uno 9:00 AMRAP Round 1: 3 Power Cleans (155/105) + 1 Wall Walk Round 2: 3 Power Cleans (155/105) + 2 Wall Walks

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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