Wednesday 11/19 A) 5 Rounds 100. 200. 300. 400. 500 M Bike 10 Walking Lunges 5 DB Press (Increase across Rounds) B) 3 Rounds 8 Split Squats/ Side 3 SA DB Push Press (1 Sec Hold at Top and 2 Sec Lower) C) 4 Rounds 10 Goblet Squats 500 M Bike 10 PP Right 10…

Wednesday A) Clean and Jerk. final build from past 3 cycles here squat clean + split jerk This week work up to a 90% feel w/ perfect form for a good single and hit this 1-3 times B) Workout. 1 wall walk 45 double unders 10 db box step overs 20/15″ @ 35/50#/hand 15/12 cal…

Tuesday 11/18 A) 5 Rounds :20 Sec Rope Slam :20 Sec Ski :20 Sec Rest B) 3 sets 10 Sec Bent Arm Hang (Dead, Band, Jack Knife) 5 Staggered Stance RDL with tempo (2020) Per Side C) 5 Rounds Every 2 Minutes 3 Cal Ski 5 Ring Rows 10 Ball Slams 10 KBS

Tuesday A) Hybrid position DL from elevated surface Work up to a tough set of 4 reps have 4 good warm up sets to this weight B) DB goblet bulgarian split squat. x4/side x 3 sets Go heavier this week for all working sets if you got all sets done last week C) Dynamic action…