Monday 1/9/23
Skill-work: 3 Sets Completed as a Super Set 1:15 Between Sets 12 X Bulgarian Split Lunge (Elevated Foot ) 12 Hip Extensions ( weighted If Possible) Conditioning: As Many Rounds…
Saturday 1/7/23
Conditioning: 10 Rounds 30 DU’s 15 Pull-ups 20 KB Swings (53/35) 100 M Sprint Rest 30 secs between Rounds Goal to sprint each Round
Friday 1/6/23
Skill-work: 2-3 Rounds 20 weighted wall Ball Sit Ups 20 Windmills w/KB 20 Rower Slides Conditioning: 3 Rounds 200 M Farmers Carry 10 Wall Walks 30 weighted Jump Lunges (20,30)…
Thursday 1/5/23
Skill-work OH Squat 3 X 10 Conditioning: 21-15-9-6-3 Hang Squat Snatch Burpee Box Jump (24”,20”) RX(75/55)