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Friday, 4/24

Basic & Performance: Every 2 minutes, for 10 minutes (5 sets): 20-22 Walking Lunges (32/24 kg KBs in each hand) Remember this one from last

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Friday, 4/3

Basics & Performance: With a running clock 21-15-9: Thrusters, 95/65 Box Jumps, 24/20 rest equal time, then… 21-15-9: Calorie Row (300-200-100m runs) Bar Facing Burpees

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Tuesday, 3/31

Basic Every minute, on the minute, for 15 minutes: Minute 1 – Supine Ring Row x 8 reps @ 2111 Minute 2 – Tempo Push-Ups

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Monday, 3/30

Basics: Every 90 seconds, for 18 minutes (4 sets of each): Station 1 – Goblet Squat x 10 reps @ 3111 (stick to the tempo

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