Saturday A1) Barbell yates row 8-10 reps x 4 sets build in weight from last week A2) db ext rot. x10/side reps x 4 sets B1) High incline shoulder press x8-10 reps x 4 sets build in weight from last week B2) striaght barbell curls. x10-12 x 4 sets C) Teams of 2 5 rounds…

Thursday 1/15 A) 6 Minutes :30 on/off Inchworms Samson Stretch Bike Two Times Through B) 3 Times Through Relay 100′ Partner Banded Run C) 15 Min AMRAP 200 M run/row/500 Bike 1-2-3-4-5-6-etc HPC Push Press Cals on Machine (Different)

Wednesday A) Snatch building here. Halting squat santch look to build the final weight you hit last week and hit 3-5 good reps here *for those that were able to do the OHSQ in the last cycle – this cycle we are going to lift and pause @ knee for 2 sec. then drive and…

Monday 1/12 A) 3 Rounds Bike- :20/:20/:20 Easy/ Hard/ Standing 10 SL Good Morning 30′ Bear Crawl B) 3 sets 8 Staggered Stance RDL/ Side 8 Incline Bench Press C) 10 Minute Circuit 10 Push Ups 50′ Sled Push 10 Ring Rows 50′ Sled Push 20 Flutter Kicks 50′ Sled Push