January 5, 2022

Upper body strength
3 sets:
Submax push-ups @22X1 (Scale to achieve 10+ reps per set), no rest
AMRAP Body rows, Rest 90s
5 sets, continuous movement:
10-15 Curl to press
10-15 Bench dips
20-30 Band pull-a-parts
10 sets, 30s work, 10s rest:
Side plank reach through (alternate sides or complete 5 sets on one side and then 5 sets on the other side)


December 1, 2023

Skill : wall walk 20 min for quality 20 plank Shoulder taps10 alt Seated DB strict press5 Down dog -plank-push ups 1-3 wall walk 15 – 9 –

December 1, 2023

Every 2:30 for 5 rounds:5 strict press5 reps per side, tall kneeling bottoms up kettlebell windshield wiper 1 warm-up + 3 heavy sets:6-8 heavy dumbbell

November 30, 2023

Front Squat Emom 10 building 2 @ 22×1 Partner row for time I row, you row :100m row250 m row500 m row 1000 m row 500m row250 m Row100m row 


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