STRENGTH a1. Sl Foot On Wall Db Rdl X 12-15/leg a2. :30 Sorensen Hold a3. Copanhagen Plank Hold X Me Set x 4 Sets *if You Cant Do These Put Knee Bent On Bench METCON For Time 40 Hang Power Clean 30 Cal Bike 20 Bar Mu 30 Cal Bike 40 Hang Power Clean...


STRENGTH A. E:90 X 5 Sets build To A 1rm Ohs b. E:90 X 8 Sets build To A Hang Power Snatch @ Knee “Nancy” 5 Rounds 400m Run 15 Ohs (95/65)


STRENGTH a1. Bulgarian Split Squat X 8-10 @2121 A2. HSPU X ME x 4 Sets *split Squat Notice Less Rep sand Quicker Tempo Than 4 Weeks Ago *use A Height 10”+ METCON 6 Rounds 2 Min On 1 Min Off 75 Doubles 8 Stoh (135/95) max Burpees In Remaining...


STRENGTH Assault Bike 6 Min On 2 Min Off X 3 Sets *all Paces At 10 Min Ab Avg” METCON 30 C2b Pullups 60 Cal Row 60 Box Jumps 30 C2b Pullups”