Friday 11/21 A) 5 Rounds 10 Cal Bike 5 Jumping Pull Ups 50′ Sled Drag B) 5 Rounds 24 Jump Rope 12 WallBall 12 KBS 12 Ball Slams 6 Cal Ski

Friday A) Zercher box squats. use the same weght as last week squating to a box below parallel 4 reps x 3 working sets B) B-stance db RDL. x5/side x 3 sets heavier weight then last week C) Workout. – hitters – 5 rounds for time 20/16 cal bike erg 15 thrusters 75/55

Thursday 11/20 A) 4 Rounds 50 Ft Sled Push 150 M Run :10 Sec High Knees (Leaning against Wall) Like a standing Mountain Climber B) 3 Rounds :20 Sec Jump Rope :20 Sec Run/Bike :20 Sec Ball Slam Rest 1 Min C) 9 Min AMRAP 10 DB HPC 10 Bok Jumps/ Steps/ Plate 1.2.3.4.5…Etc Shuttle…

Thursday A) pressing work. Incline banded barbell bench press Find a tough triple today over 4 sets B1) STRICT Chin Ups. As many reps as possible for 4 sets rest :10 B2) Straight barbell curl. x10-12 reps – 4 sets rest :60 C) Close Grip Barbell Floor Press work up to a tough set of…