A.  STRENGTH (Day 3/Week 4) Reverse Hyper (Light Weight) – 3 x 15  Hollow Rocks – 3 x 20  Dumbbell Alternating Press – 3 x 10 (20 reps total)  Close Grip Bench – 3 x 12  Bentover Rows – 2 x 15  Reverse Curls – 2 x 10  Back Squat – 5 x 3   ...Read More

Fitness  A.  Cleans – 3 x 5  B.  Scaled Elizabeth  21 – 15 – 9  Power Cleans  Push-ups  Performance  A.  Take 15-20 mins to establish a max Clean  B.  Elizabeth  21 – 15 – 9  Power Cleans @ 135lb/95lb  Ring dips  Sport  A.  10 Min AMRAP Yolk Carry w/Partner @ 225lb + 2 – 1.5...Read More