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  • Writer's pictureMary Bozarth

Wednesday 9/23

Strength Deadlift 8x3 - Complete 3 reps every 90 seconds x 8 sets

Conditioning

Drogon

For Time: 100 Double Unders 30 Stick Sit Ups 80 Double Unders 25 Stick Sit Ups 60 Double Unders 20 Stick Sit Ups 40 Double Unders 15 Stick Sit Ups 20 Double Unders 10 Stick Sit Ups

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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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