Tuesday 12/30 A) Warm Up 500 M Bike 20 Walking Lunges 500 M Bike 20 Hip Thrusters 500 M Bike 20 Lateral Band Walks B) 5 sets Back Squats 5-4-3-2-2 10 Band Pull aparts btw sets C) 3 Rounds 2 Min On/ 1 Min Off 7 HPCs 7 Thrusters AMRAP Bike

Tuesday A) Hinge drop set. 4 heavy barbell RDL’s -drop set into- stato iso banded hip thrust – 10-15 sec. hold @ top then 4 reps rest :90 x3 sets have 2 progressive warm up sets to this weight *this week if you held the same weight for all sets last week then add weight…

Monday 12/29/25 A) UB push work. Stato – iso db bench press hold 3″ off chest for 10-15 sec. then do 2-4 reps x 3 sets have 2 progressive warm up sets to this weight *this week if you held the same weight for all sets last week then add weight this week. If you…

Monday 12/29 A) 4 Rounds :10 Sec PU Bar Hold :10 Sec Ring Rows :10 Sec Ski Rest :30 Sec (Increase Ski Effort each Round B) 3 sets 5 Plank Raises + 20 Sec Hold 8 Prone Bench Supported DB Rows w/ 2 Sec Lower C) 3-4 Rounds 2 Min on/ 1 Min Off 10…