Accessory 12-10-10-8 Dumbbell Chainsaw rows 3×25 Banded lat pull downs 3×30 Banded curls Conditioning “Dale Earnhardt”3 Rounds50’ Handstand Walk10 Power Snatches (135/95)-Rest 5 Minutes-3 Rounds50’ Handstand Walk10 Power Clean and Jerks (135/95)Read more

Strength Clean and Jerk:3×1 @ 85-95% 1 RM Clean and Jerk.*Rest 60-90 seconds between sets* Conditioning “Chase Elliot”3 Sets (1 Set every 7 Minutes)15-12-9Calorie RowLateral Burpees Over Rower *Ladies same caloriesRead more

Strength In The Hole Front squat:3-3-2-2-1-1-1 Conditioning “Ricky Stenhouse”2 Sets21-15-9Kettlebell Front Squats (2×53/35)Calorie Assault Bike (OR 17-12-7 Calorie Echo Bike)-Rest 1:1 between sets-Read more

Strength Deadlift:5×5 (Building)*Rest 60-90 seconds between sets* Conditioning “Mount Rushmore”40/32 Calorie Bike42-30-18Wall Balls (20/14)Toes to Bar40/32 Calorie BikeRead more

Strength Back Squat for load:– Build to a heavy single for the day in 6 working sets* rest 60 seconds between sets * Conditioning “Capitol Hill”150 Double Unders15 Strict Handstand Push Ups 15 Power Cleans (205/135)15 Strict Handstand Push Ups150 Double UndersRead more