Month: December 2018

Large Group Training
CudaFit 45

Monday
9AM & 10AM

WORKOUT
Station 1 – :20 On/:20 Off x 8 Sets
Sandbag Back Squat
-Rest 1:00-
Station 2 – :20 On/:20 Off x 8 Sets
Row
-Rest 1:00-
Station 3 – :20 On/:20 Off x 8 Sets
Burpees
-Rest 1:00-
Station 4 – :20 On/:20 Off x 8 Sets
Russian Twists
-Rest 1:00-
Station 5 – :20 On/:20 Off x 8 Sets
Jumping Lunges

11AM

WORKOUT
FOR TIME
“ELIZA-PLUS”
27-21-15-9
Power Clean (135,95)|(95,65)
Ring Dip or HR Push-up

Tuesday

2 Rounds
2:00 On/1:00 Off

1. Row
2. Sled Pull
3. Ball Slams
4. Alt Single Arm Ring Rows
5. Straight Arm Plank

Wednesday

WORKOUT
3 Rounds
:40 On/:20 Off

1. 50m Shuttle Sprints
2. Speed Rope (Singles or Dubs)
3. Double KB Deadlifts
4. Alternating Single Arm DB Snatch
5. 50m Shuttle Sprints
6. Speed Rope (Singles or Dubs)
7. Double KB Deadlifts
8. Alternating Single Arm DB Snatch

-Rest 2:00-

Thursday

STRENGTH
EMOM x 10 MINUTES
6 DB Floor Press

WORKOUT
7 SETS
8 Push-ups
8 Russian Kettlebell Swing (53/35)
8 Burpees
-Rest :30 Between sets-

Friday

WORKOUT
4 Rounds
1:00 On/:20 Off

1. Alternating DB Power Clean
2. Box Jump or Step-up
3. KB Sumo Deadlift High Pull
4. Sledge Hammer

-Rest 2:00-

Saturday

WORKOUT
5 Rounds
:40 On/:20 Off

1. Renegade Rows
2. KB Swings
3. Wall Ball Shot
4. Mountain Climbers

-Rest 1:00-

Sunday

WORKOUT
2 Rounds
3:00 On/1:00 Off

1. Wall-sit
2. Farmers Carry
3. Row
4. Bear Crawl + Reverse Bear Crawl

---

Private Training

Cycle 1 / Week 7 of 10 / Day 1

WARM-UP
4:00 Tabata Bike
2 ROUNDS
8/8 SL Glute Bridges
5/5 High Box Step-ups

Then…
3 Sets
50m Sprint (Run)
*Build each set. Start Mod. End 90%.
-Rest as needed b/t-

MAIN
Back Squat
5×2; (1111); rest 3:00-4:00

SECONDARY
Upper Push
EMOM x 10 MINUTES
3 Strict Presses
*Increase loading each set

ACCESSORY
3 SETS
5/5 Rear Foot Elevated Split Squats

*DBs held at sides

Cycle 1 / Week 7 of 10 / Day 2

WARM-UP
EMOM x 6 (EZ)
Min 1 – :50 Bear Crawl
Min 2- :50 Row

2 ROUNDS
:30 L/R Star Plank
3/3 SA DB Push Presses (moderate/tough)

MAIN
Bench
1-2-3-3-2-1
-Rest 3:00 b/t sets-

SECONDARY
Upper Pull
4 SETS
5 Weighted Wide Grip Pull-ups
-Rest 1:30-
5 Supinated Gip Bent Over Rows
-Rest 1:30-

ACCESSORY
3 SETS
:30 Weighted Hollow Hold
-Rest 1:30 b/t sets-

Cycle 1 / Week 7 of 10 / Day 3

WARM-UP
ARMAP x 5 MINUTES
100m Run
100m Row

into..
2 ROUNDS
50′ Front Rack KB Carry
into..

2 ROUNDS
2-3 Power Cleans (moderate)*

MAIN
Deadlift
4×2; (90%); rest 3:00 – 4:00

SECONDARY
3 SETS
5/5 SL KB RDL (tough sets)
-Rest 1:00 b/t sets-

ACCESSORY
NONE

Cycle 1 / Week 7 of 10 / Day 4

WARM-UP
AMRAP x 10 MINUTES (EZ)
200m Run
10 Box Step-ups
10 Yoga Push-ups
:30 Chin Over Bar Hold

MAIN
Upper Hypertrophy
5 ROUNDS
5 Bent Over Rows
5 Weighted Chin-ups
10 DB Bench Presses (tough)

SECONDARY
Lower Hypertrophy
3 SETS
5 Front Squats (75%)
10 KB Front Rack Box Step-ups
-Rest 2:00-3:00 b/t sets-

ACCESSORY
Accumulate 3 min in a plank

Large Group Training
CudaFit 45

Monday

WORKOUT
Station 1 – :30 On/:30 Off x 5 Sets
DB Curl & Press
-Rest 1:00-
Station 2 – :30 On/:30 Off x 5 Sets
Ring Rows
-Rest 1:00-
Station 3 – :30 On/:30 Off x 5 Sets
KB Lunge w/ Goblet Hold
-Rest 1:00-
Station 4 – :30 On/:30 Off x 5 Sets
Rowing Sprints
-Rest 1:00-
Station 5 – :30 On/:30 Off x 5 Sets
Ball Slams

Tuesday

5 Rounds
:45 On/:15 Off
Movement 1:  See-Saw KB Power Row
Movement 2: Speed Rope (Single/Double-Unders)
Movement 3: Plate Ground To Overhead
Movement 4: Burpee Broad Jump
Movement 5: DB Bent-over Reverse Fly
-Rest 1:00-

Wednesday

WORKOUT
3 Cycles
2 Sets Each Cycle/:40 On/:20 Off
Movement 1:  KB Goblet Squat
Movement 2: Devils Press
Movement 3: Box Jump
Movement 4: Hollow Hold
-Rest 1:30-

Thursday

STRENGTH
EVERY 1:30 x 7 SETS
3 Hang Power Clean

WORKOUT
AMRAP x 12 MINUTES
100 Meter Run
6 Power Cleans (95/65)
100 Meter Run
12 Ring Rows (Or 6 Pull-ups)

Friday

WORKOUT
3 Rounds
1:20 On/:40 Off
Movement 1:  Atomic Push-ups
Movement 2: Rowing (Pace Goal: M <2:00, F <2:10)
Movement 3: Wall Ball Shots
Movement 4: Plank Shoulder Tap
-Rest 1:30-

Saturday

WORKOUT
3 Rounds
Single Leg KB Deadlift (Alt 10 per side) x 1:40
-Transition :20-
Reverse Sled Drags (Shuttle to 50m) x 1:40
-Transition :20-
Speed Rope (Single/Dubs) x 1:40
-Transition :20-
Ring Assisted Pistol Squat x 1:40 (Or Goblet Squat Hold)

-Rest 2:00 after each round-

Sunday

WORKOUT
2 Rounds
DB Suitcase Box Step-ups x 3:00 (Switch arms every 10 reps)
-Transition :30-
Sit-ups x 3:00
-Transition :30-
Rowing x 3:00
-Transition :30-
Slow Bear Crawl x 3:00

-Rest 2:30 after each round-

---

Semi-Private Training
Build 60

Build Day 1 – Monday

Cycle 1 / Week 6 of 10 / Day 1

WARM-UP
4:00 Tabata Bike
2 Sets
10 Glute Bridges
5/5 Cossacks Squats (KB in Goblet)

MAIN
Back Squat
6×3; (1111); rest 3:00″

SECONDARY
Upper Push
E2MOM x 8 MINUTES
5 Push Presses*

*Increase loading each set

ACCESSORY
3 SETS
5/5 Rear Foot Elevated Split Squats

*DBs held at sides

Build Day 2 – Wednesday

Cycle 1 / Week 5 of 10 / Day 2

Cycle 1 / Week 6 of 10 / Day 2

WARM-UP
EMOM x 6 (EZ)
Min 1 – :50 Bear Crawl
Min 2- :50 Row

2 SETS
5 Burpees AFAP
-Rest as needed-

MAIN
Bench
2-2-4-2-2
-Rest 3:00 b/t sets-

SECONDARY
Upper Pull
3 SETS
Max Effort Strict Pull-up
-Rest 1:00-
10 Bent DB Over Rows
-Rest 1:00-”

ACCESSORY
3 SETS
1:00 Weighted Plank (tough)
-Rest 1:30 b/t sets-

Build Day 3 – Friday

Cycle 1 / Week 6 of 10 / Day 3

WARM-UP
1000m Row
(Every 15 Strokes, do 5 hard pulls)
into..
2-3 Sets
50′ Front Rack KB Carry
10 PVC Good Morning

MAIN
Deadlift
7×2; (85%); rest 3:00

SECONDARY
Finisher
EMOM x 8 MINUTES
Min 1 – 10 Sumo Stance Good Mornings
Min 2 – 5/5 SL KB RDL

ACCESSORY
NONE

Build Day 4 – Saturday

Cycle 1 / Week 6 of 10 / Day 4

WARM-UP
AMRAP x 10 MINUTES (EZ)
10 Cal Row
:20 Bar Hang
10 Cal Bike
50′ Spiderman Crawl

MAIN
Upper Hypertrophy
5 ROUNDS
10 Wide Grip Pull-ups
25 Barbell Curls (fast)
10 DB Floor Presses (tough)

SECONDARY
Lower Hypertrophy
3 SETS
5 Front Squats (70%)
10 Alternating KB Front Rack Lunges (tough)
-Rest 2:00-3:00 b/t sets-

ACCESSORY
AHAP
3 Sets
100′ KB Farmers Carry
100′ Front Rack KB Carry
-Rest as needed between sets-

Large Group Training
CudaFit 45

Monday

WORKOUT
Station 1 – :20 On/:20 Off x 10 Sets
Ring Row/Pull-up
-Rest 1:30-
Station 2 – :20 On/:20 Off x 10 Sets
Burpee
-Rest 1:30-
Station 3 – :20 On/:20 Off x 10 Sets
Lateral Box Step-over
-Rest 1:30-
Station 4 – :20 On/:20 Off x 10 Sets
Ab Wheel/Plank Up-Down

Tuesday

STRENGTH
EVERY 1:30 x 8 SETS
5 Strict Presses

*Start light and build to moderate

WORKOUT
AMRAP x 14 MINUTES
12/8 Cal Row
10 Russian Kettlebell Swings (53/35)
8/8 SA DB Push Presses (35/20)

Wednesday

WORKOUT
6 Rounds
:40 On/:20 Off
Movement 1:  Alt SA DB Power Clean
Movement 2: Single/Double-Unders
Movement 3: Sumo KB Deadlift (Single or Double KB)
Movement 4: Medball Russian Twist
-Rest 1:00-

Thursday

STRENGTH
EVERY 2:00 x 6 SETS
2 Front Squats

*Moderate loading

WORKOUT
20-15-10
Goblet Squats (53/35)
30-20-10
Alt SA DB Snatches (35/20)

Friday

WORKOUT
5 Rounds
:60 On/:20 Off
Movement 1:  10 DB Bench Press + 10 Push-ups
Movement 2: Rowing (Pace Goal: M <2:00, F <2:10)
Movement 3: Mountain Climber
Movement 4: Medball Run (Shuttles to 50m)
-Rest 1:00-

Saturday

WORKOUT
3 Rounds
KB Farmers Deadlift (3″ Deficit) x 1:40
-Transition :20-
Sled Drags (Shuttle to 50m) x 1:40
-Transition :20-
Burpee Broad Jump x 1:40
-Transition :20-
Hollow Rock x 1:40

-Rest 2:20 after each round-

Sunday

WORKOUT
2 Rounds
Single/Double-unders x 3:00
-Transition :30-
Plank x 3:00
-Transition :30-
Rowing x 3:00
-Transition :30-
Double Overhead KB Carry (Shuttles to 50m) x 3:00

-Rest 2:30 after each round-

---

Semi-Private Training
Build 60

Build Day 1 – Monday

Cycle 1 / Week 5 of 10 / Day 1

WARM-UP
AMRAP x 6 MINUTES (EZ)
10 Cal Bike
50′ Spiderman Crawl
50′ Farmers Carry (with KBs*)

Then…
3 Sets
:30 Active sit at bottom of squat with single
KB in goblet position.

MAIN
Dual Kettlebell Front Squat
3×12; (3111); Moderate weight;
-Rest as needed b/t sets-

SECONDARY
Upper Push + Core
3 SETS
:30 Ring FLR (or plank on hands/DBs/parallettes)
12 Total Alternating KB Floor Press in Glute Bridge
-Rest as needed b/t sets-

ACCESSORY
Single Leg
EMOM x 6 MINUTES
Min 1 – 6 Split Squats (2111)(Right)
Min 2 – 6 Split Squats (2111) (Left)
*DB held at sides (Moderate Weight)

Build Day 2 – Wednesday

Cycle 1 / Week 5 of 10 / Day 2

WARM-UP
EMOM x 6 MINUTES (EZ)
Min 1 – :50 Row
Min 2 – :50 Bear Crawl (butt low)
Min 3 – :50 Deadbugs (keep lower back to the ground)

2 ROUNDS for quality
10-15 Banded External Rotations (L/R)
(Keep elbow tight to the side. Slow and controlled here)
10-15 Banded Pull-Aparts

MAIN
EMOM x 10 MINUTES
5 Behind the Neck Standing Military Presses (2111)*
*Moderate weight

SECONDARY
Upper Pull
EMOM x 8 MINUTES
Min 1 – :20 Single Arm Top of Ring Row hold (L/R)
Min 2 – 50′ Double KB Front Rack Carry (Tough)*
*Good position/posture. Shoulders back!

ACCESSORY
Core
2 Sets
1:00 Hollow Hold
1:00 Rest

Build Day 3 – Friday

Cycle 1 / Week 5 of 10 / Day 3

WARM-UP
4 MINUTES Tabata Row

3 SETS
1:00 Plank
10 Banded Pull Throughs
-Rest as needed b/t sets-

MAIN
3 SETS
100′ BOX Push (or sled)
5-10 Partner Glute Ham Raises
-Rest as needed b/t sets-

SECONDARY
2 SETS
8/8 Single Leg Barbell RDL (2111)
10 Single Leg Banded Hamstring Curls (51×1) (L/R)

ACCESSORY
NONE

Build Day 4 – Saturday

Cycle 1 / Week 5 of 10 / Day 4

WARM-UP
AMRAP x 10 MINUTES (EZ)
200m Run
50′ Duck Walk
20 Scap Push-ups
20 Lunges

MAIN
Upper Hypertrophy
EMOM x 15 MINUTES (For Quality)
Min 1 – 8 Ring Rows
Min 2 – 8 Push-ups
MIn 3 – 8 OH Tricep Ext.

SECONDARY
Lower Hypertrophy
4 ROUNDS (For Quality)
10 Revese Lunges (DBs held at sides)
:45 Wall-sit

ACCESSORY
Core
3 SETS
30 Russian Twists*
30 Mountain Climbers
:20 Hanging L-sit hold (or knee raise)
-Rest 1:30 Between Sets-

*Each time the athlete touches the ground, it counts as one rep.

Large Group Training
CudaFit 45

Monday

STRENGTH
4 SETS
5 Tempo Ring Rows or Pull-ups (2121)
15 Bent-over Rows (Supinated grip)
-Rest 1:30-

WORKOUT
EMOM x 10 MINUTES
Min 1 – 6 Burpee Box Jump (16/20″)
Min 2 – 16 Slam Balls (30/20)

Tuesday

STRENGTH
3 SETS
8 Strict Presses

-Rest 1:30 b/t sets-

WORKOUT
AMRAP x 12 MINUTES
6 DB Strict Presses (30/20)
12/8 Cal Row
60 Single Unders (30 Double Unders)

Wednesday

STRENGTH
EMOM x 10 MINUTES
4 Front Squats

WORKOUT
4 SETS
15/10 Cal Row
12 DB Front Squats (30/20)
8 DB Suitcase Lunges (30/20)
-Rest 1:00-

Thursday

STRENGTH
7 Sets
3 Pendlay Rows

-Rest 1:00 b/t sets-

WORKOUT
EMOM x 12 MINUTES
Min 1 – Box Jumps (24/20) x :40
Min 2 – Cal Row x :40
Min 3 – KB Sumo Deadlift High Pulls (53/35) x :40

Friday

STRENGTH
8 SETS (:30 On/:30 Off)
DB Bench Press

WORKOUT
3 SETS
100 Meter Shuttle Runs x :90
Transition :30
Calorie Row x :90
Transition :30
50 Meter Farmers Carry Shuttle x :90
Transition :30
-Rest 2:00-

Saturday

STRENGTH
E2MOM x 10 MINUTES
3 Deadlift (3111) *:03 Down

WORKOUT
4 SETS
Deadlifts (155/105) x :60
:30 Transition
Burpees x :60
:30 Transition
Mountain Climbers x :60
:30 Transition
Rest 1:30

Sunday

DURABILITY
3 Cycles
2 Sets each cycle:
Row x 1:00
DB Box Step-up (30/20) x 1:00
Side Plank x (:30 R/:30 L)
Front Rack KB Carry (50m) x 1:00

-Rest 2:00 Between Cycle-

---

Semi-Private Training
Build 60

Build Day 1 – Monday

Cycle 1 / Week 4 of 10 / Day 1

WARM-UP
4:00 Tabata Row
2 Sets
10 Glute Bridges
5/5 Cossacks Squats (KB in Goblet)

Then…
3 Sets
50m Sprint (Run)
*Build each set. Start Mod. End 90%.

MAIN
Back Squat
5×5; (2111); rest 3:00

SECONDARY
Upper Push
E3MOM x 12 MINUTES
10 Clapping Push-ups
10 Seated DB Strict Presses
15 DB Peck Flys on Bench

ACCESSORY
Single Leg
3 Sets
10 Alt. Box Step-ups*

*DB held at sides

Build Day 2 – Wednesday

Cycle 1 / Week 4 of 10 / Day 2

WARM-UP
EMOM x 6 (EZ)
Min 1 – Slam Ball
Min 2- Row

20 Shoulder Taps (top of push-up)
20 Banded Face Pulls

2 SETS
3 Plyo Push-ups*
-Rest as needed-

*You will do a push up and try and ‘jump’ your hands
off of the ground. Sub with weighted push-ups.

MAIN
Narrow Grip Bench
8-6-6-4-4-2-2-2
-Rest 1:30-3:00 between sets-

SECONDARY
Upper Pull
3 SETS
5-10 Chin-ups
-Rest :30-
10 Body Rows
-Rest :30-
20 Alt Seated DB Curls
-Rest 1:00

ACCESSORY
EMOM x 6 MINUTES
Min 1 – :30 Star Plank (L)
Min 2 – :30 Star Plank (R)
Min 3 – :30 Hollow Rocks

Build Day 3 – Friday

Cycle 1 / Week 4 of 10 / Day 3

WARM-UP
1000m Row
(Every 15 strokes, do 5 hard pulls)
into..
2-3 Sets
50′ Front Rack KB Carry
10 Barbell Good Mornings
into..
3 MINUTES to find…
MAX Height Box Jump

MAIN
Deadlift
7×3; (80%); rest 2:00-3:00

SECONDARY
Finisher
AMRAP x 8 MINUTES
50′ KB/DB Farmers Carry
:20 L-Sit Hold (on paralettes)
50′ Sled Pull

ACCESSORY
NONE

Build Day 4 – Saturday

Cycle 1 / Week 4 of 10 / Day 4

WARM-UP
AMRAP x 10 MINUTES (EZ)
10 Cal Row
:30 Bar Hang
10 Cal Row
30 Mountain Climbers
10 Jumping Air Squats

MAIN
Upper Hypertrophy
EMOM x 15 MINUTES
Min 1 – 5 Strict Pull-ups
Min 2 – 10 Diamond Push-ups
MIn 3 – :30 MAX Banded Lat Pull-Downs

SECONDARY
Lower Hypertrophy
EMOM x 9 MINUTES
Min 1 – 5 Front Squats (60%)
Min 2- 30 Air Squats
Min 3 – Rest

ACCESSORY
Core
40-30-20-10
Weighted Sit-ups
-Rest 1:00 after each set-

Large Group Training
CudaFit 45

Monday

STRENGTH
1RM
Weighted Pull-up
Mod 1: Max reps on lightest band
Mod 2: 4 x 10 Ring Rows

MAX REPS
Strict Pull-ups (Ring Rows)

WORKOUT
5 ROUNDS
12 Box Jumps Overs (24/20)
8 Burpees
6 Pull-ups
-Rest 1:00-

Tuesday

STRENGTH
3 SETS
8 Push Press (Bar or DB)
-Rest 1:30-

WORKOUT
FOR TIME
20 DB Push Press (35/20)
75 Single/Double Unders
20 Box Step-overs (20″) | (35/20)
300 Meter Run
20 Box Step-overs (20″)
75 Single/Double Unders
20 DB Push Press

Wednesday

STRENGTH
10 MINUTES TO ESTABLISH…

3RM Back Squat

WORKOUT
3 Sets
AMRAP x 3 MINUTES
9 Hanging Knee Raise (K2E, T2B)
6 DB Front Rack Lunges (30/20lbs)
-Rest 1:00-

Thursday

STRENGTH/PREP
5 Sets
3 Deadlifts + 2/2 SA DB Hang Power Cleans
-Rest 1:30 Between Sets-

Build to heavier then workout weight.

WORKOUT
EMOM x 15 MINUTES
Min 1 – 200m Run*
Min 2 – 5 Deadlifts (135/95lbs) + 3/3 SA DB Hang Power Cleans (50/35lbs)
Min 3 – Rest

*Modify to distance that can be finished in :50

Friday

STRENGTH
EMOM x 10 MINUTES
Min 1 – 5/5 Single Arm DB Bench Presses
Min 2 – 10 Bent Over Rows

WORKOUT
For Time
800m Run
500/400m Row
800m Run

Saturday

STRENGTH
4-4-4-4-4
Deadlift (3111) *:03 down

-Rest 1:30 Between Sets-

WORKOUT
28-21-15-9
Deadlifts (155/105)
Hand Release Push-up

Sunday

STRENGTH
3 SETS
20 Glute Bridges
6/6 DB Split Squat*
:30 Side Plank (L/R)

-Rest 1:30-
*DBs Held at Sides

WORKOUT
AMRAP x 12 MINUTES (Moderate pace)
18/12 Cals Row
20 Body-Weight Lunges
:20 Single Arm Top of Ring Row Hold (L/R)

*This workout is about movement quality!

---

Semi-Private Training
Build 60

Build Day 1 – Monday

Cycle 1 / Week 3 / Day 1

WARMUP
4:00 Tabata Bike
2 Sets
10 Glute Bridges
5/5 Cossacks Squats (KB in Goblet)

Then…
3 Sets
50m Sprint (Run)
*Build each set. Start Mod. End 90%.

MAIN
Back Squat
4×8; (3111); rest 2:00

SECONDARY
Upper Push
3 SETS
10 Ring Push-ups
15 DB OH Tricep Extension
:30 Banded Tricep Extensions
-Rest 1:30-

ACCESSORY
Single Leg
Every 2:00 x 4 Sets
50′ KB Front Rack Lunges (tough)

Build Day 2 – Wednesday

Cycle 1 / Week 3 / Day 2

WARMUP
EMOM x 6 (EZ)
Min 1 – Slam Ball
Min 2- Row

20 Shoulder Taps (top of push-up)
20 Banded Face Pulls

2 SETS
3 Plyo Push-ups*
-Rest as needed-

*You will do a push up and try and ‘jump’ your hands off of the ground. Sub with weighted push-ups.

MAIN
Incline Bench
2-4-6-8-10

SECONDARY
Upper Pull
4 SETS
5-10 Pendlay Rows
50′ Hand Over Hand Sled Pull
5 Wide Grip Strict Pull-ups

ACCESSORY
2 SETS
:30 Side Plank (L/R)
1:00 Rest
:30 Weighted Hollow Hold
1:00 Rest

Build Day 3 – Friday

Cycle 1 / Week 3 / Day 3

WARMUP
1000m Row
(Every 15 Strokes, do 5 hard pulls)
into..
2-3 Sets
50′ Front Rack KB Carry
10 Hip Extension
into..
3 MINUTES to find…
MAX Height Box Jump

MAIN
Deadlift
8×4; (75%); rest 1:30-2:00

SECONDARY
Finisher
2-3 SETS
50′ Sled Push (HEAVY)
50′ Reverse Sled Pull (HEAVY)

*If no sleds, do heavy box push or barbell back rack walk (forward only)
-Rest 1:30-

ACCESSORY
None

Build Day 4 – Saturday

Cycle 1 / Week 3 / Day 4

WARMUP
AMRAP x 10 MINUTES (EZ)
10 Cal Row
:30 Bar Hang
10 Cal Bike
50′ Bear Crawl
10 Jumping Air Squats

MAIN
Upper Hypertrophy
15-12-9
Strict Ring Dips
Feet Elevated Ring Rows
Behind the Neck Strict Press

-Rest 2:00-

Repeat!

SECONDARY
Lower Hypertrophy
3 SETS
15 Front Squats (50-60%)
-Rest 1:30-

ACCESSORY
Core
EMOM x 4 MINUTES
Min 1 – 50′ Heavy Sandbag Carry
Min 2 – 6 Reverse Sandbag Lunges