Wednesday November 15th, 2017


1. Pause Jerk 3x8r

Perform with PVC or light BB weights

2. Press 3x8r


1. KB Halo 3sx8r/side

2. BB Front Squat 4sx4r (75% of best weight)

3. BB Side Bends 3sx6r/side

Please go to this website to view all the exercises that we will be doing throughout the next month.


For Time: x3 Rounds

10 Jumping Lunges (each side)

10 Burpees

10 squat Jumps

20 Sit Ups

20 Mt Climbers (each side)

20 Supermans

30 Russian Twist (each side)

30 Jumping Jacks

30 High Knees (each side)


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