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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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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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