9-10-22

Kettlebell workout A 35#

Landmine half kneeling shoulder press

Empty x10 each arm

2x10 w 15

3x10 w 25

5 Hang powerclean into 10 back rack lunge return

Bb

75

95

115

135

9-9-22

Superset

15, 12, 10, 8

Close grip bench - 95, 115, 135, 155

10 Hammer curl 35#

3 rounds straight thru

15 leg elevated dips

15 bb skull crushers

15 single arm db ovhd tricep ext 20#

15, 12, 10, 10

Straight bar curls with 5 sec negative

65

75

85

85

Kettlebell workout A 35#

10 single arm kbs 35#

1 set each arm

9-7-22

Kettlebell workout A

35#

6 rounds

5 strict pull ups

10 push ups

15 lunges

Time: 7:41 ub

5min amrap

10 cal bike

40 DUs

R: 3+10 cals

Only 1 ub DUs 

9-5-22

Team of 2

5 rounds

30 cal bike

30 box jump 24"

30 wallball 20#

Time: 20:17

Partner: Conrad

Split evenly

All bikes over 608 rpm

Rest 8min

Kettlebell workout A

35#

9-4-22

Kettlebell workout A

35#