Monday December 18th, 2017


1. Clean Segment Pull 3x8r

Perform with PVC or light BB weights

2. Clean Pulls 3x8r


1. KB Bottoms up Press 3sx6r

2. KB SA Plank Row 3sx8r/side

3. BB OH Squat 3sx3r (75% of best weight)

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


5 Lap Farmers Walk

10 Pull Ups

15 Burpees

20 TRX Back Flys


30 Jumping Lunges

35 Wtd Leg Lifts

40 MB Slams

45 Air Squat

50 R Twist (Each Side)


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