A)

Strength:

Weighted Banded BTN Strict Press: 5x 8

Conditioning:

2RDS:

30 DB Push Press (alt arms each rep so 15 reps per side ) (50/35’s)

20 Burpees to plate

10 DB Clusters

Accessory:

Sphinx Pushups: 2/3 x 6-10

B)

“Nutrition Challenge”

Re-tests

Normal Class Wod-

Strength:

Back Squat: 10-8-6-4-2-1

(55%,65%,75%,85%,90%,90%+)

Skater Squats: 2x 15/15

Conditioning:

4RDS:

350/250m Row

20 WB Lunges (20/14)

15 T2B

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