Mon. 2/8/16
Warm Up – Patriot Run Arm Circles PVC Pipe 10reps Ea Pass Thru BR Push Presses OHS Thrusters Leg Swings Front Squats – 5×3 @ 70% of 3RM Heavy Helen 3 Rounds 400m Run 21 KBS @ 32/24 12 Pull Ups @ #20/#10 chains (1 big chain/4mini Chians) Time Permitting – 100 Sit Ups
Fri. 2/5/16
7min EMOM Odd – 5 Squat Cleans @ 155/118 Even – 10 Dips 10min to rest and put up equipment 10min AMRAP 4 HSPU 8 Alternating Pistols 12 BFSU
Th. 2/4/16
Back Squats – 5×3 – Build to Heavy 3 BS – ME to 20 @ 60/70% of Heavy 3 10! WBS @ 20/14 SDHP @ 105/78 Tri. Run
Wed. 2/3/16
Bent Over Rows – 5×12 Strict Chin Ups – 5×5 3 Rounds 500m Row 10 KB Snatches @ 24/20 – 5 Per Arm 10 Box Jumps @ 24/20
