Friday 9/5 A) 5 Rounds 100 Meter Run 5 Burpees 5 Floor Press 10 Plank Rows 10 Walking Lunges B) 8 Minutes 20 DB Curls 12 Skull Crushers (Curly Bar) 12 Bicycle Crunches :30 Sec Wall Sit

Thursday A1) Eccentric pressing work. 6 sec. lower close grip bench press for 2 reps for 3 sets go heavier this week and hold that across all working sets warm up over 2 sets to it A2) Eccentric pull work. incline supported db rows @ 6sec. lower for 4 reps x 3 sets B1) Seated…

Thursday 9/4 A) 10 Minute Circuit Narrow Stance Heel Elevated Goblet Squats X10 Jumping Pull Up to 3 Sec Lower X3 Prone I-Y-T by 5-5-5 B) 4 Rounds 50ft Sled Drag 10 Ring Rows 10 Ball slams Ski 250 Meters Rest 1 btw Rounds C) If Time 3 Minutes 20 Sec on: 20 Sec off…

Wednesday A) Hang Power Clean. Clean pull + Hang Power Clean+ Power clean 1+1+1 8-10 sets keeping hands on the bar the whole time and controlling the lowerof the barbell for the full power clean focus on positions through the lifts B) Workout. Complete as many rounds and reps as possible in 20 minutes of:…