Friday December 8th, 2017


1. Clean Transition Deadlift 3x8r

Perform with PVC or light BB weights

2. Clean from Power Position 3x8r


1. KB Bob & Weave 3sx6r/side

2. BB Deadlift 3sx4r (85% of best weight)

3. KB Alternating Swings 3sx12r/side

*Superset DL & KB Swings*

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


Team Relays

Bag Push (Forward)

Bear Crawl

Broad Jumps

Sprints/ Laps

Bag Push (Backward)


Trainer determines distance. One partner works at a time then takes over when the other partner needs to rest. Alternate back and forth between partners until distance has been completed.


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