01/30/19

warm up then A. BB hang high pull 4 set of 4 reps rest 90 sec btw sets B. Bench press close grip x10 BW hip thrust 15-20 4 sets C. DB half kneeling one arm press 10-12 reps a arm MB single leg RDL to reach 8-10 reps 4 sets D. push up 10-15 reps side planks 30-60 sec a...

01/28/19

after warm up A.box jumps 5 rep low box 4 reps med 3 reps tall box x3 B.BW bss 10-15 reps each leg rest 90 sec supine row 10-12 reps rest 60 sec x4 sets C. DB FS x10 reps rest 60 sec lat pull down 12 reps rest 60 sec x4set D.plank up downs 15-20 reps band half...

01/24/19

every 4 ;min x 5 rounds 10 hang power cleans 115/7510 toes to Bar 10 front squats 115/7510 burpees over the bar Source: Workout Of The...

01/23/19

teams of two 6 sets of 500m row 10 sand bag squats 100/75 one partner does the whole set then you rest when your partner is working Source: Workout Of The...