Tuesday 1-31-17

Warm up- 3 mins max double unders 10 OHS Shoulder mobility Dynamic stretches Strength- Bench press  6-6-3-3-1-1 Conditioning- 12 min AMRAP 30 Double unders 10 Push ups 30 Sit ups

Monday 1-30-17

Warm up- 2 Rounds 30 Jumping jacks 20 Air squats 10 Face pulls  Shoulder mobility Dynamic stretches  Strength- Back squat 6-6-3-3-1-1 Conditioning- 7 Rounds 7 Pull ups  7 Front squats (95/65) 7 Box jumps (24/20) 14 min...

Friday 1-27-17

Warm up- 400m Run 10 OHS Shoulder mobility  Dynamic stretches Strength- Deadlift 3-3-3-3-3 Conditioning- 75 Deadlifts (135/95) 1 Mile Run Partition reps anyway 16 min cap

Thursday 1-26-17

Warm up- Bring Sally Up Shoulder mobility Dynamic stretches Conditioning- 20 min AMRAP 10 Front squats (95/65) 30 Sit ups 20 Box jumps (24″/20″) 10 Ring dips

Wednesday 1-25-17

Warm up- 4 Frames Rowling  10 OHS  Shoulder mobility  Dynamic stretches Strength- Push press 3-3-3-3-3 Conditioning- 1000m Row  then with remaining time AMRAP 10 Pull ups 10 Burpees  14 min cap...