Monday- January 20th Warm up Hip stabilization Shoulder stabilization Then 100 push press -5 burpees EMOM -start with burpees Then 4...

Monday- January 13th AMRAP 10 mins 1000 m Row 75 Thrusters (75/55) Rest 3 mins AMRAP 10 mins 75 Thrusters 1000 m Row Rest 3 mins AMRAP 10...

Monday- January 6th Warm up 100 split squat jumps on plate w/trx 90 rope slams 80 Bulgarian squat (40 each) 70 Pushup to arm raise 60 Trx...

Monday- December 30th Warm up Every 5 min must complete 10 burpees 25-20-15-10 Goblet squats Jump with weight Sumo with dB Alt row dB...