Wednesday December 6th, 2017


1. Clean Segment Deadlift 3x8r

Perform with PVC or light BB weights

2. Clean Shrugs 3x8r


1. KB Halo 3sx8r/side

2. KB Double Lunge (front lunge to back lunge) 3sx8r/leg

3. KB SA Lying Chest Press 3sx10r/side

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


Stations x3Rounds

45s Work/15s Rest/transition

-BB Rollouts

Rowing Machine

-Wall Balls

-Rope Slams

Flutter Kicks

OH Weighted Alternating Lunges

DB Bicep Curl to Press



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