Today: Regular Schedule
Tomorrow: 5:30a, 6:30a, Open Gym, 8:30a, 9:30a AND NOON!
(No Teens or 5:30p)

Deadlift
5-3-3-2, build

"Bad Decisions"
4 Rounds
10 Dips
10 Bent Over Rows
10 Slam Ball Side Toss
Heavy Sled Push + Pull

Today: Regular Schedule
Tomorrow: Regular Schedule

Warm Up
3 Rounds
10 Calf Raise
10 Lunges
10 Single Leg RDL w/ Knee Raise
10 Pistols to Bench
10 DBugs
10 Single Leg Glute Bridge

Run
3 x 600 Meters
Rest :90 between efforts

Abs
10-9-8-7-6-5-4-3-2-1
Leg Lifts
Bicycle Crunch

11.25-12.01.2024

".CoM"
21-18-15-12-9-6-3
DB Squats
1-Leg V-Ups
100 Meter Suitcase Carry

"Thx Jessi"
10 x 2:00on/2:00off
15/12 Cal Row
10 Burpees Over DB
Max Cal Bike