Tuesday Dec 2 A) 5 Rounds 5 Cal Ski 5 Ring Rows 10 Plank Shoulder Taps 10 Hip Thrusters B) 3 Rounds Bench Supported KB Rows X8/Side Side Plank x :20 Sec/ Side C) 10 Min AMRAP 2-4-6-8-etc Cal Ski Plank Rows Sit Ups

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 use a weight that is heavier then last week if you held it for all 8…

Monday Dec 1 A) 5 Min Circuit 300 M Bike 5 Goblet Squats 5 KB RDLs 5 KB Swings Overhead Carry X50Ft – L Overhead Carry X50Ft – R B) 4 Rounds Back Squats X 5 Reps (Building) SA Strict Press X 5/Side C) 4 Rounds 2 Min On/ 1 Minute Off 7 DB HPC…

Monday `12/1/25 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 use a weight that is heavier then last week if you held it for all 8 reps over 3 sets…