Strength: Lats/Rings A)EMOTM x 4 10-15 PVC Lat Press downs Rest 1:00 B)EMOTM x 4 Ring Holds (support/plank) x 10-:15 secs Rest 1:00 C)EMOTM x 4 5 each side SA DB Row (bent over) *Press 1 finger into your lat and squeeze while you perform these reps Conditioning: “Zeus Laser” 5 Rounds for Time… .....Read More

Monday STRONGBench Press 6 x 8 (301) 30 seconds rest b/w setsSeated DB Press 6 x 8 (301) 30 seconds rest b/w setsLat Pull-downs 3 x 15 (30×1) Banded Pull-aparts, 3 x 20Banded Bicep Curls, x 100, break as neededRussian Twists 3 x 15 (L+R=1) COMPBox Squat, 8 x 3 @60% (pause on box, fast up)Deadlift,...Read More

Workout 1Stations: *”Teams” of 3 *Row is the time keeper/signal to Rotate. *Everyone hits each station 4xStation 1: 20/15 Cal RowStation 2: 15 Knee to 90 (rings) + 10 Air Squat + Hollow Hold for Time RemainingStation 3: Jump Rope PRACTICEWorkout 2Tabata 6Plank StairsWindshield WipersHeel TouchesRead More