Friday January 9th 2021

A)18min EMOM (difficulty 1-10?)

15 KB Americanos 100' Sled Push 15 Air Squats B)18min EMOM 10 Stability Ball Hamstring Curls 20 Rotating Planks

10 BB Push Press

Thursday January 7th 2021

A)6min EMOM

HSPU or 6/sd Single Arm DB Shoulder Press B)6min EMOM EMOM J.Lunges C)6min EMOM 45sec Side Plank (alternate between sides) C)2RFT 50 Air Squats 25 Burpees

Wednesday January 6th 2021

A)E2:15/6R

8/sd Single Leg SLDL B)E2:15/6R Max Dips on Bench 30sec/sd Side Planks C)5RFT 20 Butterfly Sit Ups 10 Burpees

Tuesday January 5th 2021

A)E2:30/6R

8/sd Split Squats B)18min EMOM Max Push Ups 10 Trx Rows or Bent Over Rows 10 Weighted Supine Jack Knives C)4 Sets 10/sd Ext Shoulder Rotations

Monday January 4th 2021

 A)12min EMOM

10 R Single Arm DB Rows Alt With 10 L Single Arm DB Rows B)E2M/5R 8/sd Single Arm DB Shoulder Press 15 Weighted Squats C)E3M/4R TT Planks From Hands 10/sd Single Leg Glute Raises (put weight on hips)