1.  Dynamic Warmup 2.  Power Clean 3 x 1 reps (Increasing Weight) 3.  As many rounds as needed of: Dumbbell Bench Press Press x 15 reps (Level Weight) Wide Grip Seated Row 15 reps (Level Weight) Side Lunges x 15 reps…

1. Dynamic Warm-up 2.  6 rounds of: Tire Flip x 10 (Level Weight) Sledge Hammer Swings x 15 each side (Level Weight) 3. Stretch Notes: Go all out.  Finish as quickly as possible. Sledge Hammer move diagonally across the body.

1.  Dynamic Warmup 2.  Squat 4 x 2 & 4 x 1 reps (Increasing Weight) 3.  As many rounds as needed of: Single Arm Dumbbell Military Press x 15 reps (Level Weight) Straight Leg Deadlift x 15 reps (Level Weight) Underhand Grip…

1.  Dynamic Warmup 2.  Bench Press 4 x 2 & 4 x 1 reps (Increasing Weight) 3.  As many rounds as needed of: Single Arm Dumbbell Row x 15 reps (Level Weight) Back Extension x 15 reps (Level Weight) Single Leg Split…

Weekends are for Activity and Rest. If you missed a workout feel free to make it up here.

Weekends are for Activity and Rest. If you missed a workout feel free to make it up here.

1.  Dynamic Warmup 2.  Deadlift 8 x 2 reps (Increasing Weight) 3.  As many rounds as needed of: Two Arm Dumbbell Military Press x 20 reps (Level Weight) Walking Lunge x 20 reps (Level Weight) Overhand Grip Pull-ups x 20 reps…

1.  Dynamic Warmup 2.  Power Clean 3 x 2 reps (Increasing Weight) 3.  As many rounds as needed of: Dumbbell Bench Press Press x 20 reps (Level Weight) Wide Grip Seated Row 20 reps (Level Weight) Side Lunges x 20 reps…

1. Dynamic Warm-up 2.  6 rounds of: Tire Flip x 10 (Level Weight) Sledge Hammer Swings x 20 (Level Weight) 3. Stretch Notes: Go all out.  Finish as quickly as possible. Sledge Hammer move straight up and down over head.

1.  Dynamic Warmup 2.  Squat 8 x 2 reps (Increasing Weight) 3.  As many rounds as needed of: Single Arm Dumbbell Military Press x 20 reps (Level Weight) Straight Leg Deadlift x 20 reps (Level Weight) Underhand Grip Pull-ups x 20 reps…