Friday A) Stato – iso back squats. 3 sets – squat down 1/4 depth and hold for 15 sec – then do 6 reps following the hold have 2 progressive warm up sets before first working set here use a weight that is heavier then last week if you held it for all 6 reps…

Friday Dec 5 A) 3 Rounds 1 Min Row :30 Sec Rest B) EMOM x 10 Min 1: 10 KB Dead Lift (Trap Bar) Min 2: Burpees X 6 C) 10 Min Circuit 5-10-15-20 Kettlebell Swings Jump Rope 300 M Row

Wednesday Dec 3 A) 3 Rounds 20 Sec Walk 20 Sec Jog 20 Sec Run 10 Seated DB Ext Rotations /Side B) EMOM X 15 Min 1: 50′ Sled Push Min 2: 50′ Sled Drag Min 3: 50′ Uneven Carry- R 50′ Uneven Carry- L Min 4: Run Min 5 Rest C) 5 Rounds 15…

Wednesday A) Snatch building here. Snatch pull + HPS + OHSQ working on this complex – this week get slightly heavier for 3 consistent lifts in last three 12 minutes- ish’ if you cannot snatch or OHSQ – don’t force with poor technique you can do snatch pulls to work on that from into a…