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Friday-11/24/17

A) Front Squat build to a tough 3 @12×1 reps in 12 minutes B1) push press-5 reps -rest 1 minute- B2) DB box step up-14 reps -rest 2 minutes- X 3 sets C) 3 sets Max kipping Toes to bar rest 1 minute between sets

Wednesday-11/22/17

A) 5 rounds for time 10 Deadlifts 225/155 15 Wall balls 20/14 -rest 5 minutes- B) 2 rounds for time 30 push ups 30 box jumps 24/30 C) 3 rounds 10 seated DB shoulder press on box 10 single arm DB rows-each arm side plank -:45 each side

Tuesday-11/21/17

A) In 15 Minutes: Build to a Max B) 8 Rounds Alternating with a partner or a group of 3-4 3 Snatches @ 80-85% of your Max for the day 12/10 Calories on the Assault Bike







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