Conditioning:
9 Min. EMOM
Min. A - 15 Shuttle Sprints
Min. B - 10 Box Jumps (24 inch)
Min. C - 14 Russian KB Swings (53#)

1 Min. Rest

20 Min. EMOM.
Min. A - 3 x Burpee C2B Pull Ups
Min. B - 5 x Back Squat (155#)

Was supposed to be 10 back squats but after the second round that was nixed for five.  Good workout either way considering I'm recovering from being sick still.  Also modified the workout by taking a few reps off sprint and box jumps and not doing competition style KB swings.  Thinking scaling will be my friend this next week.



Strength:
5 Rounds
5 x Bench Press (115#)
then
5 Rounds
5 x Bench Press (145#)
then
5 Rounds
5 x Bench Press (155#)

A bit of double under practice and fiftee knees to elbows for good measure thrown in.  Going to try and do two a days on Monday, Wednesday, and Friday with conditioning early and strength/endurance during open gym. Throw in some rest days on Tuesday or Thursday along with Saturday.  Well see how disciplined I can stay with this.