Monday 1/12/25 A) UB push work. DB bench press 5 sec. lower 8 reps x 4 working sets **this week hold your finishing weight from last week’s set B) UB pull work DB supported row 5 sec lower 8 reps/side x 4 working sets **this week hold your finishing weight from last week C) Workout…

Sunday A) Team Workout. 2,000m SkiErg (split) Then complete 3 rounds: Run 800m together Wall Balls 60 reps Run 800m together db walking lunge 35/25#/hand for 200′ Finish: Row 2,000m (split)

Friday 1/9 A) 4 Rounds 5 Inch Worms 20 Swimmies 100M Ski Rest 30-60 Sec B) 3 Rounds BB Strict Press X 6 :30/ :20/ :15 Sec Plank Supine Heel Touches C) 12 Min AMRAP 150 M Ski 15 KBS 15 Sit Ups 10 Ball Slams 30 Jump Rope

Friday A) dynamic iso – back squats. 6 reps and pause for 3 sec. @ 1/4 depth on way down for each rep for 3 sets @ 70-75% for all working sets have 3 warm up sets here B) Single Leg Barbell Hip Thrust 5reps per side and hold for 3sec. @ the top for…