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Monday March 2

General Warm Up Dynamic Warm Up Squat 4x3, last 2 at 70% AMRAP 10 5 Pull Ups 10 Push Ups 15 Air Squats EMOM 3 C&J (115/75) Cash Out: Bench 3x5, Ring Rows 3x8, Sit Ups 3x25

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Tuesday February 24

General Warm Up Dynamic Warm Up Press 4x5, last 1 at 80% AMRAP 7 7 Push Press (115/75) 7 Pull Ups 7 Burpees Cash Out: Dips 3x8, Split Squat 3x5, Band Lateral Raise 3x10

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Friday February 20

General Warm Up Dynamic Warm Up Deadlift 5x5, last 1 at 70% AMRAP 12 20 DU 15 GTO (75/45) 10 Lunges (75/45) Cash Out: Pull Ups 4x5, Band Pulls 3x10, GHD Sit Ups 3x15

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