5/23/23

Warm up

1/4 mile run

Work in some high knees, heel pulls, , side shuffles, and high skips

ENDURANCE A-B-A-BA

A-CDT 1 mile run with vest

B-30-20-10

Barbell curls

Rear delt flys

Barbell skull crushers

V ups

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12/2/23 power clean x 4

Warm up 1 minute row 30/30 second side plank Then 5 rounds 1 wall walk 3 hang squat cleans (start with an empty bar and increase weight each round) 5 strict toes to bar Strength Power clean -build a h

12/1/23

Warm up 3 minutes max calorie row, bike or jump rope Then Tabata Russian twists Tabata push ups -3 minute max calorie row, bike or jump rope Tabata hollow rocks Tabata swings -3 minute max calorie ro

11/30/23 bench press x 6

Warm up 1 minute plank 200 meter run With a partner 10/10 med ball chest passes 10/10 underhand tosses 10/10 sit up with toss Strength Bench press-Build a heavy 6 Then Bench press 3x3 Conditioning Rx