Thursday, January 10th, 2019


3 rounds nft

20 KB Russian twist

:30 sec plank hold

20 pvc behind neck presses

Coach led warm up

PVC warm up


Shoulder press 3-3-3-3-3-3-3 reps

Immediately after each set complete,

3 min amrap of

10 AbMat sit ups

5 KB or DB box step overs (35/25)

Post weights and rounds