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FRIDAY 200501

Warm-up 200m JogPVC Dislocates- 15 repsPVC Good Mornings- 15 RepsTrunk Twists- 10 reps10 PVC Overhead Lunges- 10 reps each side10 PVC Behind the neck presses With an Empty Barbell…. Repeat this complex 3 times… 5 Hang Snatch5 OH Squats5 Behind the neck Push Press Snatch…

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THURSDAY 200430

Warm-up 200m Jog15 Waiter Bows10 Spiderman Push ups10 SquatsDownward Dog Pose and Upward Dog Pose Grab an empty barbell to work on your front rack mobility10 Pulls from the hang position to front rack10 Barbell front Squats5 Hang Squat cleans5 Power Cleans + Front Squat…

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WEDNESDAY 200429

Warm-up at the Gym Row for 2 minutes10 Lunges in place10 Waiter BowsRow 90 seconds10 Push ups10 DB DeadliftsRow 1 minute30 Double Unders10 Snatches Rest 2 minutes and mobilize to prep for the workout…. FITNESS and PERFORMANCE 200429 Four sets for max calories/reps of:90 seconds…

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TUESDAY 200428 at Home

Warm-up 2 Minutes of Movement10 Leg Swings each side10 Reverse Lunges Each Side15 Situps5 Burpees Movement Primer for Workout Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of: 3 Cossack Squat Each Side10 Single-Leg Deadlifts10 Alternating Lunges30 Second Plank…

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MONDAY 200427 at home

Warm-up Two sets of: 60 second Run/Bike/Row30 seconds of Downward Dog Stretch30 seconds of Divebomber Push-Ups30 seconds of Inchworms30 seconds of Wall Slides with Arms30 seconds of Squat Hold30 seconds of Good Mornings/Waiter Bows30 seconds rest Breathe exclusively through your nose throughout this entire portion….

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