08.01.18

shoulder warm up 5 min EMOM10 pushups with toe touchrest of time you jump rope then 20 KB helios Part #1 Presses warm up press 3 set of 10 with just barbell 3 set of 10 with speed then 65% x5 reps 75%x 5 reps 85%x max reps here Part #2sand bag warm up min 0-15 min of...

07.30.18

Warm up open up wrists 5 min of rowing PVC front squat warm up 3 set of 10 reps working on Front rack work on squat formbarbell warm up 3 set of 8-10 reps set 1 slow tempo @3333set 2 normal speed set 3 Fast fast fast FS build up to you working squats part #1Front...