Monday Group Strength and Conditioning

Partner WOD: I Go/You Go  7 rounds each:

-12/8 pushups

-20/15 cal bike

-30 DU’s

One partner does a full round before switching.  The goal is to sprint as long as you can maintain.


WOD 2= dip work mobility


-5 deficit pushup or ring pushup

-15 s at the top of the dip

-10 s at the bottom of the dip

– 2 x 10 second dip negative”

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