Friday May 22, 2020


HOME WOD:

12 tempo barbell/pipe row @3231 12 tempo chair dips @31X1 4 rds 30-45 sec hollow hold 12 no push up burpees 4 rds Conditioning “Flight simulator punishment” 5-10-15....50....15-10-5 UB dubs or singles If fail perform 5 burpee then start that round All the workouts can be performed with no weights or with a kB, medball, dumbbell or a gallon of water or a backpack or anything you feel comfortable.

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