Blog

Warmup:

3:00 blood flow

3rds

10/10 weighted shoulder circles

10 S/A KB Bottoms up presses 

Mono Warmup

1:30 easy

1:30 moderate

:30 fast

:30 easy

Warmup:

2 rounds

Warmup:

2 rounds:

Warmup

3:00 blood flow

Sunday Funday

For time 

“Coach John Special”

Warmup:

3:00 blood Flow

Warmup:

20 iron crosses

20 glute bridges

20 scorpions

10 cat cows

Warmup:

Machine intervals x 3