strength, conditioning

brad - instead of a 40 minute airdyne day, lets actually use your legs.

marc - head, shoulder, knees over your toes.

sam
ryan, matt, gary, nic

warm up 10:00

x6 kb clean

x6 snatch

x6 pullup

work to heavy clean:

ryan: 195#

gary: 120#

nic: 2 45# kbs

work to heavy push press:

matt: 125#

1,000 m row:

matt: 3:39

then, for ryan:

25# weighted pullups (5 every :30 until 5 is not maintained/:30)

ryan: 24 rounds (120 weighted pullups)

x6 push press @ 25#

x8 ball slams @ 20#

x10 pushups

ampap 12:00

11 rounds

x7 bench press @ 40# kbs

x10 ring dip

amrap 7:00

6 rounds

sam, kourtney, sean, brad, gary, marc:

warm up 10:00

90 yards lunges

20-30-40-30-20

squats

push press

kb swings

burpees

gary 33:16

kourtney 33:32

brad 36:10

sam 36:12

sean 36:28

marc 37:23