02/14/19

warm up A1. BB back Squats 5 reps work up in weight A2. strait arm pull down 12 reps x4 sets B1. BB back lunges 10 reps each leg B2. DB one arm Row 12-15 reps x4 set C1. 1 min of DU or single undersC2. 6-10 reps side plank switch x4 sets Source: Workout Of The...

02/13/19

21-15-9 reps for time of: Burpee Box Jump Over, 24″/20″ Kettlebell Swing, 44/26 reps rest 5 mins 25-23-21Push Ups Goblet squats 50/35 Source: Workout Of The...

02/12/19

warm up hip warm up A1. BB Good mornings 10 reps record weightsA2. strict pull ups 4-6 reps (Add weight if this is easy)x4 set B1. Heavy Box step ups 10 reps each leg B2. Strict press 10-12 reps add weight each set x4 set C1. half kneeling med ball toss 8 reps a side...

02/08/19

Box jumps 4 set of 5,4,3,3,3try and get high each set A1. BSS 10-15 reps each leg 4 sets of 10-15 reps add weight each set if you Can A2. supine row 10-12 reps x4 sets B1. Front squats 10 reps record your FS sets go heavy B2. Lat pull down under grip 12 reps x4 set...