Friday 11/7 A) 5 Minute Circuit :30 on/:30 Off 5 Squats 5 Push Ups (Any Variation) B) Bike Hill Tabata :20 On/ :10 Off X 8 Rounds (4 Minutes) C) 2 rounds. 10 Burpees 20 Wall Ball 30 Box Steps 10 Ball Slams 20 KettleBell Swings 30 Jump Rope D) If time 2 Rounds 20…

Thursday A) pressing work. Incline banded barbell bench press 5.4.3.2.1 building per set B1) STRICT PULL UPS As many reps as possible for 3 sets rest :30 B2) Bent over rear delt raises. x15 x 3 sets rest :30 C) Close Grip Barbell Floor Press 10 reps x 3 sets D) OTM x 10:00 1…

Thursday 11/6 A) On the Minute X5 1 Shuttle Run 1 Side Shuffle run down and back L+R) 50 Ft Sled Push B) 3 Rounds BB Staggerd Stance RDL X 5/Side Half Kneeling Landmine Press X 5/Side C) For Time 5 Rounds 8 DB HPC + Overhead (Press, Push Press, Push Jerk) 8 Box/Plate Jumps…

Wednesday 11/5 A) On the Minute X 5 10 Alt. Reverse Lunge Steps AMRAP Cal Bike B) 3 Rounds Split Squats X 5/Side 10 Alt Psoas March C) 10 Min Circuit 10 DB Front Squats 500 M Bike 10 DB SA Push Press Left 10 DB SA Push Press Right