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

Strength

Every 1:30 for 5 Rounds
1: 4 Bench Press @75 – 80%
2: 4 Pendlay Row (As close to bench press weight as possible)

AMRAP final set of both movements.

Conditioning

2 Rounds
5 Ring Muscles Up (Fx: 8 Burpee Chest to Bar Pull Ups) (Rx+: 8)
20 Alternating Devil’s Press (50/35) (Fx: 35/20) (Rx+: 70/50)
100 Double Unders (Fx: 75)

Reminder – free injury screen and mobility assessments from 5-7pm with Dr. Brandon Lusk! Just show up and meet with him before or after your workout!

Strength

3 Rounds
5 Tempo Double Kettlebell Front Squats (55×1)
5 Tempo Double Dumbbell Romanian Deadlifts (55×1) (Add deficit as needed)
5 Reverse Nordic Curls
5 Nordic Hamstring Curls

Conditioning

Buy In:
800m Run (Rx+: 1000m)

Then…

AMRAP
20 Air Squats
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)

Time Cap 12:00