Wednesday, October 13th

3 rounds:
3/side hip flow (down-dog groiner rotate, to triangle)
10/10 hip hikers
10 hinge to squat
3 rounds:
10 push-up toe touches
10 alt. pec stretch
20 pull-aparts
Partner 1 Holds while partner 2 completes: SWITCH. Must be holding in order to work
Active Hang/30 wallballs
Plank/30 step down box jumps
hollow tuck/30 DB Push-press
shuttle runs/30 KB swings
DB overhead hold/30 burpees


December 1, 2023

Skill : wall walk 20 min for quality 20 plank Shoulder taps10 alt Seated DB strict press5 Down dog -plank-push ups 1-3 wall walk 15 – 9 –

December 1, 2023

Every 2:30 for 5 rounds:5 strict press5 reps per side, tall kneeling bottoms up kettlebell windshield wiper 1 warm-up + 3 heavy sets:6-8 heavy dumbbell

November 30, 2023

Front Squat Emom 10 building 2 @ 22×1 Partner row for time I row, you row :100m row250 m row500 m row 1000 m row 500m row250 m Row100m row 


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