Monday 15Jan18
A1. DB RDLs w/ pauses at knees on both directions 3x8-10
70-70-70
A2. BB Push Press 3x4-5 @80%
185-205-215
A3. SL Pallof Press 3x10*scale to double leg (red bands)
B. 10 min AMRAP:
10 WBS
10/5 pull . . .
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Monday 08Jan18
A1. Lateral Step ups (holding DBs if able) 3x7-8
40-50-50
A2. Push Press 3x7-8
135-165-185
A3. KB Chops 3x10
12-12-12

B. 3 Rounds (12 min cap):
21 burpees over the barbell
15 Front Squats (135/95)
10:51
C. . . .
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Monday 01Jan18
Back Squat
70x5-100x5-120x5-140x3-160-185x-170-180-185-190x
Front Squat
135-225-255-295 x 5
305-325-365-395x-410xxx
4 rounds for time
250 m Ski Erg
10 D Ball Cleans @ 100 lbs
5 CTB
11:34

Tuesday . . .
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