Whiteboard Brief: Warm Up: 2 Rounds 10 Samson Lunges 10 Toy Soldier Kicks 5/5 Bird Dogs 10 Good Mornings 10 Sumo Inch Worms (NO push up) Conditioning: “Hero workout- Holleyman” 30 Rounds for Time: 5 Airsquats 3 Push Press (3 each if single arm) 1 Power Clean (1 each if single DB) Build: Biceps/Triceps Let’s...Read More

Whiteboard Brief: Warm-Up Samson LungesToy Soldier KicksBird DogsGood MorningsSumo Inch Worms (NO push up)WOD 1: For Time (Chipper) – “Fat Amy”50 Air Squats10 Burpees40 Sit Ups10 Burpees30 Alternating Lunges 10 Burpees20 KB Swings10 Burpees10 Meter Bear Crawl10 Burpees20 KB Swings10 BurpeesRead More