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Friday January 31:

Dynamic Warm Up Deadlift 15 Min to est 1 RM or 3 RM for intermediate 5 RM for beginners "Baseline", For Time 500m Row 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull Ups Rest 90 sec Repeat 10 min Cap! Cash Out: 4x15 Hollow Body Hold, Ring Rows 35 Reps

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Tuesday January 28:

Dynamic Warm Up Squat 15 Min to est 1 RM or 3 RM for intermediate 5 RM for beginners "Annie" 50-40-30-20-10 Double Unders Sit Ups 2:1 Ratio Cash Out: RDL/GHR 3x6, Lunges 3x6

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Monday January 27:

Dynamic Warm Up Press 15 Min to est 1 RM or 3 RM for intermediate 5 RM for beginners 1 min Row 22spm 1 min Row 25spm 1 min Row 28spm 30 sec max Row 2,000m Row For Time Cash Out: L-Sit Hold 3x20, Dips 3x10

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