Monday Back Squat 6 x 3 @70%Back rack alternating lunges, 3 x 12SS:A) DB Romanian Deadlift 4 x 10-12B) Banded Calf Raises 4 x 20Weighted Wall-sits 3 x :30-45 seconds Wednesday Bench Press 6 x 3 @70%DB Z-press 4 x 8-10SS: 4 x 10-12A) DB Chest Fly B) DB Bent-over row Plank Pull-throughs 3 x 30 (L+R...Read More

Day 1Deadlift w/ Chains, 10 x 2 @60%Specialty Bar Squatx 4 x 6-10 @60ish %Single Leg KB Deadlift 4 x 8-10/legSS: A) Reverse Hyper 4 x 8-12B) Band Pull-Through 4 x 25-30Weighted Planks, 3 x :30 Seconds Day 2Barbell Floor Press, 8 x 3 @50%Iso. Overhead hold, 3 x 10-12 secondsSS: A) DB Supported Row...Read More

MondayBench Press, 4 x 8 (301) 90 seconds rest b/w setsDB Push Press, 4 x 8-10Lat Pull-downs 3 x 20 (301)Banded Pull-aparts, 3 x 15 (301)Hammer Curls, 3 x 10-12Plank Pull-throughs 4 x 30 (L+R=2) TuesdayBack Squat, 4 x 8 (301) 90 seconds rest b/w setsSS A) Barbell Romanian Deadlifts, 3 x 12B) Barbell Bent-over...Read More

Whiteboard Briefings! At Home: In Gym: WOD 1: 14 EMOMAlternating BetweenOdd: 4 Alt DB Snatch8 Push Up12 SquatEven: :45 Ice SkatersFinisherAgility Ladder Drills/RelaysRead More

Online/At Home Version In Gym Briefing/Movement Demo Conditioning (24 mins Total) E. 90 secs x 4 sets: (6:00) 10 KB Box Step Overs (1 KB) (AHAP) *Aim for a box or stack of plates that puts your knee in line with your hip crease Rest 3:00 (stack boxes out of the way) E. 90 secs...Read More