16.Bondsi-Q

This Friday night we close out The Game of Throwdowns with, “16.Bondsi-Q.”  Even if you aren’t competing for the AM or PM team I’d highly encourage you to swing by the gym on Friday night for fun and Bonds’ LEGENDARY Brisket. Also, we aren’t assigning, but are encouraging all to bring a side dish. If you have a, “Sponsorship preference,” (Coors, PBR, Tecate, etc..) please leave in comment section below.


Monday’s Workout
Practice

A) 2RFQ @ 22-26 s/min
     1min Row (R leg)
     2min Row (Both legs)
     1min Row (L leg)
     2min Row (Both legs)

B) Handstand walk bonanza

C) 4 RFQR
     60s Squat cleans (45-50%)
     60s Sit to broad jumps
–1min Rest between rounds–

And Coming Tuesday
Mental Toughness

FT:
3 Rounds of 10 CTB pull ups & 10 burpees
1 mile Run – 50 squats @ halfway point (~Princeton & Arizona)
100 AKB Swings 32/24
1 mile Run – 50 squats @ halfway point (~Princeton & Arizona)
3 Rounds of 10 CTB pull ups & 10 burpees
**45 min cap**

 

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