Saturday A) 30:00 on the clock 800m farmers walk 70/55# per hand -into- 2k row = every switch = 10 burpees -into- 800m run -into- remaining time amrap “cindy” B1) barbell yates row. x6x3 – hold last weeks final weight for all sets B2) db ext rot 6-8/side x 3 C1) high incline shoulder press….

Friday 1/23 A) 3 Rounds 9 Cal ski 12 Alt V Ups :20 Sec P Bar Hold B) 3 sets 8 BarBell Strict Press (More # this week) 8 DB Ext Rotations/Side C) 4 Rounds 2 On/ 1 Off 150/200 M Ski 10 Wall Ball 10 Ball Slams AMRAP Sit Ups

Friday A) dynamic iso back squats. pause for 3 sec. @ peak contaction [1/4 depth]x 6 reps x 5 sets hold last weeks final weight for all sets B) Single leg barbell hip thruster. 5 reps / side , hold peak contraction for 3 sec @ top for 5 sets hold last week’s final weight…

Thursday 1/22 A) 6 Minute Circuit :30 Sec On/ :30 Off Bike AltPlank Bird Dogs/ Shoulder Taps Bike Rev. Lunges Bike Floor Angels B) 15 Minute AMRAP Bike 100-200-300M Etc Wall Ball KettleBell Swings 2-4-6-8 Etc Jump Rope 10-20-30-40 Etc