April 23, 2019 – Strength and Conditioning


A. 4 Rounds For Time of One Arm Dumbbell Bench Presses, Dumbbell Flies, and Bar Dips

4 Rounds for Time:
6 One Arm Dumbbell Bench Presses
6 Dumbbell Flies
12 Bar Dips
Time Cap: 25 minutes

6ea way
Move with purpose and for quality


Every 1 minute for 12 minutes (3 rounds):
Minute 1
Seated Rope Sled Pull
Minute 2
6 Handstand Push-Ups
Minute 3
12 Kettlebell Floor Presses
Minute 4
12/8 Calories of Rowing

ADV – Strict HSPU
Alternating single arm KB floor press *6ea way

C. Body Armour

Body Armour
Post Class Optional Extra Credit

Perform 3sets of:
1 min plank
1 min wall sit *ADV – WS = Weighted
20 wallballs 9/ 6kg
20 ab mat situps *Adv – S/ U = GHDScoring: Not Scored

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