In Gym: https://youtu.be/WO5gnu1PRAs  At Home: https://youtu.be/xd_v9BS5JQY  Strength: Chin Up Progression: Every 2:30 x 6 sets (15 mins) 6 Chinups *Add a band as needed or scale to Inverted Barbell row with 22X2 Tempo Conditioning: 9 Min AMRAP: 10 KB Sumo DL High Pulls 35 Double Unders 15 Situps Comp: 70/53, 50 Double Unders Fitness: 53/35,...Read More

Whiteboard Briefings/Demos In Gym:  At Home:   WOD 1: 14′ EMOM :45/:151) Jumping Jacks2) Lunges3) P-lette Hops4) Flutter Kicks5) Rest3 Times throughWOD 2: W/a Partner 4 x 200m Sprints (Soccer filed sideline)One Partner works/One Rests4 Sprints eachRead More