Saturday 2/7 A) 2 rounds. Run X 1 Min 50′ Walking Lunges Bike X 1 Min 20 Mountain Clbrs B) 16 Minute Stations Min 1: Jump rope X 30 + Plank Min 2: Bike Min 3: 10 HPC + 50′ Sled Min 4: 10 FS + Push Press

Friday 2/6 A) Teams of 3 Relay X 4 Rds P1: Row X :30 P2: Farmer Hold X :30 P3: Rest X :30 B) 4 Sets 6 BB Strict Press @ Last Weeks # 6 I-Y-T’s C) 4 Rounds 2 Min On/ 1 Min Off 9 Sit Ups 9 KBS 9 Goblet Squats AMRAP Ski

Friday A) dynamic iso back squats. pause for 3 sec. @ peak contaction [1/4 depth]x 2 reps x 5 sets this week add 5-10 pounds B) Single leg barbell hip thruster. 4 reps / side , hold peak contraction for 3 sec @ top for 5 sets This week add 10-20 pounds to the bar…

Thursday A1) Weighted pull up. 5 sec lower 2 x5 use last week’s final weight for all sets or add weight this week A2) dynamic effort iso bench pause for 3 sec. @ 1/2 way down for 2-4 reps x 5 sets add weight weight to last week for all sets and sit @ 4…