Saturday A) Teams of 2 25:00 on the clock 1 mile run – together -into- 200 cal bike erg – split -into- max rounds [you go / I go ] 8 ball slams 4 devil press @ the 25:00 mark 1 mile run – together B1) barbell yates row. x4x3 – add weight from last…

Friday 1/30 A) 5 Min Team Circuit Teams of 3 Ski Relay P1: Ski P2: Plank P3: Rest B) 3 Sets + 1 Warm Up BB Strict Press X 6 12 Band Pull Aparts C) 4 Rounds 2 On/ 1 Off 9 Cal Ski AMRAP 9 KBS 9 Ball Slams 9 Sit Ups

Friday A) dynamic iso back squats. pause for 3 sec. @ peak contaction [1/4 depth]x 4 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 2-4 x5 A2) dynamic effort iso bench pause for 3 sec. @ 1/2 way down for 4-6 reps x 5 sets add weight weight to last week for all sets and sit @ 4 reps B) gymnastics breathing work EMOM x 12:00 1 = :30 rope slams…