Wednesday Dec 10 A) 3 Rounds :30 Sec Walk :30 Sec Run 10 Band Pass Throughs B) 15 Min EMOM 1: Sled Push X 100′ 2. KB Deadlift X5 into 100′ Carry 3: Burbees X 8-12 (:30) 4 Shuttle Run 5. Rest C) If time 1-2 Rounds :30 on/ :30 off Flutter Kicks Vertical Toe…

Tuesday Dec 9 A) 5 Min AMRAP 5 Cal Ski 50′ Side Shuffle/Side :20 Sec PU Bar Hold 10 Alt V Up B) 3 Rounds Alt Bench Supported Row X 10 10 Side Plank Raises C) 5 Min AMRAP 2-4-6-8… Cal Ski Gorilla Rows Hanging Knee Raise (Sit Up) Rest 2 D) For Time Highest…

Tuesday A) Hinge drop set. 6 heavy barbell RDL’s -drop set into- stato iso banded hip thrust – 15 sec. hold @ top then 6 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 `12/8/25 A) UB push work. Stato – iso db bench press hold 3″ off chest for 15 sec. then do 6 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…