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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 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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