Strength

10 – 8 – 6 – 4 – 2
Strict Ring Dips (Fx: Bench Dips)
Strict Pull Ups (Fx: 5 – 4 – 3 – 2 – 1)

3 Rounds
16 Alternating Dumbbell Biceps Curls
8 Each Side Dumbbell Triceps Kick Backs
8 Each Side Single Arm Dumbbell Bent Over Rows
15 GHD Sit Ups (Fx: Weighted Sit Ups)

3 Rounds
5 Heavy Goblet Squats
10 Double Dumbbell Jump Squats
20 Alternating Dumbbell Lunges
20 Russian Twists

Optional Conditioning

1600m Run

Strength

E3MOM 15
5 Split Jerks

Conditioning

AMRAP 13
6 – 12 – 18 – 24…
Hand Release Push Ups

After each set of push up:
10 Toes to Bar (Fx: 5) (Rx+: 12)
8 Hang Power Snatches (95/65) (Fx: 75/55) (Rx+: 115/80)

Reminder – Comp class every other Saturday morning from 7:15-8:45am, join us!

“Badger”
3 Rounds
30 Squat Cleans (95/65)
30 Pull Ups
800m Run

Strength

3 Rounds
10 Double Dumbbell Alternating Strict Press
10 Lu Raises 
10 Bent Over Rear Delt Raises

Conditioning

AMRAP 10
6 Strict Handstand Push Ups (Fx: Kipping) (Rx+: 9)
12 Burpee Box Jumps (24/20)

Strength

E2MOM 10
7 Back Squats @60 – 65%

Conditioning

3 Rounds
Work :45/Transition :15
1: 18/13 Calorie Ski (Fx: 13/9) (Rx+: 20/15)
2: Rest
3: 18/13 Calorie Assault Bike (Fx: 13/9) (Rx+: 20/15)
4: Rest
5: AMRAP Overhead Squats (135/95) (Fx: 95/65) (Rx+: 185/125)
6: Rest