Tuesday A) Back Squat 2020 tempo 5 reps @ last weeks weight for 4 working sets B) Back elevated single leg weighted hip thrust. x10/side x 3 sets C) Dynamic action Superset. :30 wedge board goblet squats :30 alternating lunge jumps :30 sled push – w/ 45/25# plate on top rest :90 x4 rounds D)…

Tuesday 10/7 A) 5 Rounds :30 On/ :30 Off Row Sprints for Calories Focus on Strong Leg Drive and Long Pulls B) 3-4 Sets DB Bench Supported Row X 8/ Side Barbell RDLs X 8 Reps W/ 2 Sec Pause @ bottom 15 Banded Biceps Curls C) 10 Min AMRAP 10 Ring Rows 5 Cal…

Tuesday 10/7 A) 5 Rounds :30 On/ :30 Off Row Sprints for Calories Focus on Strong Leg Drive and Long Pulls B) 3-4 Sets DB Bench Supported Row X 8/ Side Barbell RDLs X 8 Reps W/ 2 Sec Pause @ bottom 15 Banded Biceps Curls C) 10 Min AMRAP 10 Ring Rows 5 Cal…

A) 5 Rounds :30 On/ :30 Off Ski Sprint for Calories B) 15 Min Circuit Min 1: 15 WallBall Min 2: 15 Ball Slams Min 3: 5 Calorie Ski- Max Jump Rope Min 4: Rest C) Remaining Time: Collect 90 Sec Pull Up Bar Hang