Friday 12/19 A) 5 Min Warm Up 300 M Row 10 No PU Burpee Erg Step Over B) 3 sets 3 Overhead KB Reverse Lunges 6 TGU Sit Up to Elbow /Side C) EMOM x 12 1: 10 KettleBell Swings + 6 G Squats 2: Row 100 M

Friday A) Stato – iso back squats. 3 sets – squat down 1/4 depth and hold for 10 sec – then do 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 6 reps last week then add…

Thursday 12/18 A) One time through 500 M Bike 10 Banded Clam Shells/Side 500 M Bike 10 Full ROM -Pushups (Neg) B) 3 Rounds 6 SA Dumbell Floor Press/Side 6 DB Rear Foot El Split Squat/ Side C) 4 Rounds 2 Min On/ 1 Min Off 500 M Bike 15 WallBall AMRAP Walking Lunges

Thursday A) UB Pull Work hold @ 90deg angle for 10 sec. then do 4-6 reps after this x3 sets if you can’t do the 4-6 reps following the 10-15 sec hold then use a band or spotter This week use a smaller band, or add light weight if you hit this prescription last week…