May 24, 2019 – Strength and Conditioning

Quality focus before time.

A. 3 Rounds For Time of Back Squats, Wall Ball Shots, and Assault Bike

3 Rounds for Time:
10 Back Squats @ 80/50 kg
15 Wall Ball Shots @ 9/6 kg
10/8 Calories of Assault Bike

Bike > Standing only.
No bike > Run 200m.
Quality focus before time.

B.

2 Rounds for Time:
8 Front Squats @ 65/40 kg
Farmers Walk 200 meters
8 Chest-to-Bar Pull-Ups

Farmers carry > heavy
C2B pull-ups > Adv- Muscle ups

C.

Once through NFT…
– 40 Banded Good Mornings
– 15 Dragon Flags
– 40 Ab Mat Situps
Scoring: Not Scored

Ab mat sit-ups > Adv – GHD

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