Saturday A1) Incline db supported rows. 6-8 reps x 3 sets **add weight from last week A2) Barbell skull crusthers. x10 reps x 3 sets B1) Straight barbell curl x8-10 reps x 3 sets B2) Lateral delt raise. x10-12 x 3 sets C) Teams of 2 For time: 30:00 amrap – team of 2 –…

Saturday Jan 3 A) 2 rounds. 200 M Run 20 Box Steps/Jumps 250 Row 20 SA DB Row (10/Side) 500 M Bike 20 SA DB Floor Press (10/Side) B) 6 Min AMRAP 10 Cal Row 10 Single Arm DB Snatch R. 10 Single Arm DB Snatch L. 10 Goblet Squats C) 6 Min AMRAP 10…

Friday Jan 2 A) 6 Min AMRAP 200 M Row 10 Lateral squats 50′ Single Arm OH Carry/ Side B) 5 Minute TGU Circuit 5 TGU Sit Up to Elbow/side 5 KB Windmills/ Side 5 Single Leg GHB/ Side C) 5-6 Rounds E2MOM 10 KettleBell Swings 10 Goblet Squats Double KB Front Rack Carry X…

Friday A) Stato – iso back squats. 3 sets – squat down 1/4 depth and hold for 10 sec – then do 2-4 reps following the hold have 2 progressive warm up sets before first working set here *This week – if you hit the same weight for the 4 reps last week then add…