Thursday 1/8 A) 5 Minute Circuit 10 Banded SA Press/Side 10 Banded Bent Over Rows 50′ Hi Knee Jog 50′ Butt Kicks 20′ Banded Lateral Walk/ side B) 15 Min AMRAP 500 M Bike 5 Dead Lifts 100′ Farmers Carry And 1-2-3-4-5…Etc Burpees Shuttle Runs (50’=1)

Wednesday A) Snatch building here. Halting squat santch *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 catch in the bottom of the squat if you have tight shoulders and don’t have experience…

Wednesday 1/7 A) 5 Min Circuit 20 Row Pulls for Distance 12 Ring Rows 12 Rev Lunges +#/ Round B) 6 Min Circuit 100′ Sled Drag 100′ Farmers Carry 10 BB Bent Over Rows C) 3 Rounds 400/500 M Row 4 DB No Push Up Burpees 8 Plank Row 12 DB Walking Lunges Rest as…

Tuesday 1/6 A) 3 Rounds :10 Walk (Building) :10 Jog (Building) :10 Run (Hard) 8 Hip Air Plains/ Side 100′ Side Shuffle B) 3 Rounds 10 Alt Box Sit to Stand (Add Goblet Weight) 8 SL Hip Thruster/ Side 2 TGU/ Side C) 10 Min 20 Jumping Jax 20 Mountain Climbers 10 Air Squats 100…