Thursday 9/11 Never Forget A) 3 sets 12 Goblet Hold Revers Lunges 3 Jumping Pull with 2 Sec Chin Over Bar Hold W/ 3 Sec Lower. 12 Banded Psoas March B) 5 Rounds (15 Min) 10 Box step Ups 10 Wallball 100 Ft Uneven Carry (Suitcase/Front Rack) 10 Ring Rows

Thursday A1) Eccentric pressing work. 6 sec. lower close grip bench press for 3 reps for 3 sets look to hold last week’s finishing weight for all sets warm up over 2 sets to it A2) Eccentric pull work. incline supported db rows @ 6sec. lower for 4 reps x 3 sets get heavier then…

Wednesday 9/10 A) 15 Minutes Min 1: 100Ft Sled Push Min 2: Ball Slams X:30 Sec Min3: 150 Ft Farmers Carry Min 4: AMRAP Ski Min 5: Rest B) 6 Min AMRAP 2, 4, 6, 8, …. DB Floor Press Gorilla Rows 5, 10, 15, 20…. Jump Rope

Wednesday A) Power Clean. work up to a good single today if this is still a new movement for you then keep this around an 80% feel for 8-10 good singles B) Workout. Complete as many rounds and reps as possible in 25 minutes of: 100m run [add 100m every round] 5 k2e 3 high…