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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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Tuesday December 3:

Dynamic Warm Up Press 1x1x1x1x1x1x1 3 RFT 7 STO (115/75) 14 Box Jumps (24/20) 21 Russian Swings (24/16) 50 DU Cash Out: GHR 5x5

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Tuesday December 2:

Dynamic Warm Up Front Squat 1x1x1x1x1x1 Back Squat 1x1x1x1x1x1 "Baseline" 500m Row 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull Ups Cash Out: Pull Ups 5x5

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