Wednesday 9/24 A) 3-4 Sets 5 Second chin up hold 8 Ring Rows 12 Gorilla Rows Seated DB External Rotations X 10 B) 15 Minutes Min 1: Sled Push X100 Ft Min 2: KB Front Rack Hold X :40 Sec Min 3: Run 150/200 M (1 Min) Min 4: Rest

Wednesday A) Clean. We are now transitioning into squat cleans same weight as last weeks squat clean for 3 singles for 3-4 sets B) Workout. Complete as many rounds and reps as possible in 20 minutes of: 8 box step-overs with one db @ 24/20″ 8 single-arm dumbbell hang power cleans per arm 8 burpees…

Tuesday 9/23 A) 3 Rounds 2 Strict Press 4 Push Press 6 Push Jerk (All One Set) Max Effort Push Ups 15 Banded Pull aparts B) 10 Min Circuit Single Arm Bench Press X 6 Left Single Arm Bench Press X 6 Right Single Arm HPC to Overhead X 6 Left Single Arm HPC to…

tuesday A) Back Squat 2020 tempo 3 reps around 75-80% of max effort for 4 working sets B) Seated barbell good mornings. 2020 for 8 reps for 3 sets set up with a wide sumo stance when sitting on the bench for this build a bit more this week from last week C) Dynamic action…