Tuesday, December 7th

5 minute mobility:
3 rounds:
30s banded hip flexor march (lying down)
30s alternating side lunges (step out and in)
30s bowler squats R + 30s Bowler squats L
Back Squat
5 reps every 90 seconds x 8 (5 heavy sets)
4 sets:
20 alt. death marches
40-60s Plank

3 sets:
(alternate and rest with a partner)
200′ Backwards sled Pull


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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