2024-11-20

Skill-work: 10 X 50 M Sprints Rest 45 secs between Conditioning: As Many Rounds In 16 Mins 5 T2B 10 Box Jumps (24”/20”) 15 KB Swings (53/35) Total: 7 rounds (24”, 53#) rx

2024-11-17

3.4 mile walk w/ Kat Time: 54:59 (16:10 average pace per mile, 451 calories, 96 bpm) Strength Back squats10 x 11510 x 14510 x 155 GHD3 x 10 Planks3 rounds 30 seconds each center, left and right sides 3 rounds ultimate core 30 seconds of each:mountain climbersbird dogsrussian twistsbicycles Curls3 …

2024-11-15

3.14 mile walk with a short run near the end Time: 49:37 (15:47 average pace per mile, 394 calories, 93 bpm)

2024-11-14

Warm-up 1000m row10 iron cross10 scorpions20 hollow rocks10 pass throughs, circle pass-throughs, good mornings Skill work 3 rounds20 second holdplank, side plank left, side plank right 2 rounds20 second plank jacks20 second side plank dips left and right Weight lifting / Strength sled pull through garage 4×45 = 180#12 db …