Friday A) Stato – iso back squats. 3 sets – squat down 1/4 depth and hold for 15 sec – then do 8 reps following the hold have 2 progressive warm up sets before first working set here B) Seated good mornings. 3 sets of 6-8 reps have 2 progressive warm up sets to your…

Thursday 11/27 ThanksGiving! A) Turkey Trot 5K Run (24 Min- Run/ Bike)

Thursday A) Workout – Teams of 2 here – 4 rounds for time – split the reps how you want as a team 2k row 30 devil press 35/25# per hand 40 K2E

Wednesday 11/26 A) 3 Rounds Every 2 Minutes: 350 M Bike 7 Air Squats 7 DB Press B) 3 Rounds 5 Single Arm Front Rack Split Squat Per Side (Hold weight in Opposite side of Front Leg) C) 4 Rounds 2 Min On/ 1 Min Off 10 Push Press R. 10 Push Press L. 10…