FUND/SMS/KB 3/9/19
FUNDAMENTALS 5x Ring Skin The Cat (Hold 3-5s) 3x LR Cosak Lunge 5x LR DB Pull Througs 5x LR Mace Shoulder Rocks
Author: Joey Burr
3/9/19 – INTERVALS
WARMUP – 2x :30s SU/DU Practice 10 KB Swings 10 MB Squats Score is total amount of rounds. Pick up where you
3/8/19 – RFT
WARMUP 1m Bike 10 Roll Overs Movement Review Score is based upon when you finish (pick based off your fitness level). 22m
TC – (Strength) Squat Program
Squat Program (Strength) WEEK 1 9×2 Box Squat (Speed) 50% of your best Squat, controlled down to a box and explode up.
BC/KB BOXING 3/7/19
BC 5 Rounds 1 TGU 15 Ring Rows COTD AMRAP 10m 10 Plank Up Downs :20s Heavy KB SL Suitcase Hold 10