CONJUGATE: ME upper A. Top Band Bench ME B1. Standing Bamboo press 3×5 B2. Single ring wted rows 3×5  Supinated / Pronated C1. Wted Bar push ups 3×10 C2. BO bar rows 3×5: normal, sup , wide D. Bamboo overhead Hold 15 sec/ 5 burpees on the minute for 5 minutes COOLDOWN: HS holds wall […]

Conjugate and Endurance: DE Lower     A. Speed DL 10×1@40% 3rds B1. Bound Stairs x1 – walk down B2. Split jumps w bar x5 each leg (take old bar) B3. Bulgarian BW squats x5 each leg Then ( lunge every step back to gym) 3 rds C1. Seated Goodmornings x5 ( Light and deep) […]

Team WOD: In teams of 4: Pace setter:  50 double unders P1: KBS 35/55 P2:  CJ 95/155 P3: Rest 5 rds

Strength: All A:1 Max Effort Front Squat A2:  5 Box jumps 24/30 Conjugate: A1:  Banded Good Mornings 4×25 A2:  Band Marches 4×25 B1:  Strict Press 3x10x 60% B2:  Band Pull Aparts 3×25 GPP: AMRAP in 7 min. Sand bag Jumping Lunges x 10 T2B x 10 KB Cleans (one in each hand) x 10  35/55 […]

Mobility, Mobility, Mobility!!!!!!! Take the time to work on this part of your fitness.