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Monday 10/7

Back Squat

5 Repetitions @ 70% 4 Repetitions @ 75% 3 Repetitions @ 80% 1 Repetition @ 84% 1 Repetition @ 87% 1 Repetition @ 90%

Conditioning 20 Minute Row / Assault BikeOn the 0:00, 4:00, 8:00, 12:00 and 16:00: 8 Chest to Bar Pull-ups 8 Burpee Box Jump Overs (24/20) 50' Double Dumbbell Front Rack Walking Lunge (50's/35's)




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Monday 3/8

Accessory: 2 rounds 10 Single Arm Dumbbell Bench Press (each) 10 Double Dumbbell Bent Over Row 10 Elevated Heel DB Goblet Squat (place 2.5 lb plate under heels) Conditioning: “The workout” 10 Rounds 1

Friday 3/05

Strength: “WHOOPie Goldberg” (12:00 Time Cap on Each) 3 rounds 30/22 Calorie Row 30 Dumbbell Bench RX 35/25, RX+(50s/35s) or Push-Ups 3 Minute Rest 3 rounds 35 Abmat Sit-Ups 30 Kettle Bell Swings (5

Thursday 3/04

Accessory: 3 Rounds 30-sec plank (elbows) 30 sec side plank (left/right) 20 Russian Twist (each side) 10 Barbell Rollouts (very tough movement, scale, or change as needed) Conditioning: “WHOOPee cushi

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