Saturday. A) Workout. Teams of 2 90-calorie run 60 T2B 30/25 calories on the ski erg 60 kb push press 35/24#/hand 30/25 calories on the ski erg 60 T2B 90-calorie run B) superset. 7:00 amrap close grip chin ups 15 lateral delt raises 15 tricep kick backs -into- 7:00 amrap deficit push ups 15 front…

Fridaylower bodyA) Back Squat, eccentric focus6 sec. lower for 3 reps x 6 sets buildingfrom 60% of max but don’t go over80% todayB) hamstring work, eccentricBarbell RDL 6-8 reps, 8 sec. lower, for 3 reps x 4 sets – building per set here –nothing too heavy –C) Workout – Hitters –3 rounds for time of:50-40…

Friday A) 5 Rounds20 Sec Rope SlamRest 10 Sec20 Sec Bike Sprint (Standing)Rest 10 Sec20 Sec Mountain ClimbersRest 1- 2 Min B) 2 sets700 M RowRest = Work Time C) 3 Min PlankString together sets until a total of 3 Min in plank hold position

Thursdayupper bodyA) Eccentric pressing work.6 sec. lower close grip bench press for 3 reps for 4 setsbuilding per set hereA2) Eccentric pull work.DB row for 6 reps per side [6 sec.lower] per side for 4 setsB1) Seated kb arnold press.6 sec. lower for 8 reps x 3 setsB2) Supported Rows.6 sec. lower for 6 reps…