Warmup

Warmup X 2: Jump Rope x 100, 12 Steps Duck Walk, 10 Pushups, 15 KB Swings, 2 Samson Stretch

All Classes

Hip Flexor Wall Stretch X 2:00 ea side

Advanced

Front Squat - After warmup, 5X5 straight sets, add 5-10 # to last week
DB Push Press - After warmup, 5X5 straight sets, add 2.5-5 # to last week

4 rounds with min. rest
Ring Row X 10

Front Plank :45

Intermediate

Front Squat - After warmup, 4X5 straight sets @ 7 RPE
DB Push Press - After warmup, 4X5 straight sets @ 7 RPE
 

3 rounds with min. rest
Ring Row X 8
Front Plank X :45

Comment