Friday September 30

A1. DL – 3/3/3 no extra reps
A2. TTB (add reps from last week)
B. 7, 6, 5, 4, 3, 2, 1 rep for time: hang clean + barhop burpees x 2

Fran face-off!

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Thursday September 29

Skill/Recovery/Make-Up

Gotta keep those hips mobile!

Monday September 26

Happy birthday, pops!

A1. Back squat- 5/5/5+
A2. 3 x 5 tall BJs
B. 3 x 30 unbroken American KB swings, rest exactly 2 min
C. Tabata squats. Post high, low, and total to comments.

Cari gets acquainted with the 2pood (Yes, that's a 70 lb swing, kids)

Friday September 23

A1. Bench 5/5/5+
A2. 3 x 5 clapping true push-ups
B. 10 min AMRAP: 1 legless rope climb + 10 pushup burpees
C. Shoulder prehab: 3 sets of 10 + 10 – trap 3 & ringrows

Wednsday September 21

A1. DL 5/5/5+ (1 sec pause at bottom)
A2. 3 x 20 TTB, rest 4 min
B. 3 sets of 10 GHR + 10 BJ, rest 2 min
C. 4 rounds of 30 seconds max reps followed by 30 seconds rest: jumplunges, AbMat situps, pull-ups