Coach DanaMar 20Tuesday 3.21.23"Shamrocks Tail"AMRAP 15200m Run2 Front Rack Lunges 2 Shoulder to Overhead200m Run4 Front Rack Lunges4 Shoulder to Overhead 200m RunCont. up the ladder until 15 min is up
"Shamrocks Tail"AMRAP 15200m Run2 Front Rack Lunges 2 Shoulder to Overhead200m Run4 Front Rack Lunges4 Shoulder to Overhead 200m RunCont. up the ladder until 15 min is up
Monday 11.27.23"Get to It" 5 Rounds 20 DB Deadlift High Pull 15 Russian KB Swings 10 DB Push-up Pull Through
Tuesday 11.20.23"Holiday Cheer" 1-2-3-4-5-6-7-8-9-10 KB Swings 100′ Goblet Carry (25'x4) 1-2-3-4-5-6-7-8-9-10 Goblet Squat 100′ Shuttle Run (25'x4)
Friday 11.10.23AMRAP 12 2 squat cleans 40 double Unders 16 V Ups After each round add 2 reps to the squats