Friday 8/29 A) 10 Rounds 1 Shuttle Run 2 Burpees 3 Push Ups 4 Plank Toe Touches 5 Squats B) 7 Min AMRAP 10 Lat Delt Raises 20 Alternating Hammer Curls 10 Tricep Kick Back /Side

Friday A) Back Squat, eccentric focus 6 sec. lower for 3 reps x 2 sets buidling heavier then last week and hold that for the two working sets 3 warm up sets B) hamstring work, eccentric Barbell RDL’s @ 6 sec. lower for 3 reps x 3 sets – heavier then last week for all…

Thursday 8/28 A) 3-4 Sets Heel Elevated Goblet Squats X 10 Max Chin Over Bar Hold (Band?) Plank Rows X 12 B) Reverse Sled Drags 8 Minutes of Effort Building in Weight over 4-5 sets X 50 Ft 20 Band Pull aparts While Resting C) If Remaining Time 20 On: Left Side Plank 20 On…

Thursday A1) Eccentric pressing work. 6 sec. lower close grip bench press for 3 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. DB Row for 4 reps per side @ 6sec. lower per side for 3 sets…