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July 31/Aug 1

Friday Warm Up: Coach Choice Include Side Plank Twists   Strength/Skill: 12 Minutes to find Heavy Deadlift Single   Conditioning: 3 min to complete each movement, next movement can not start in until the next alotted min 0:00 100 double unders 3:00 50 wall balls 6:00 40 pull ups 9:00 30 burpees 12:00 20 pistols 15:00 10 hspu 18:00 5 rope climbs if you are not done the reps when the 3 min over move on anyway   Saturday