BACKSQUAT 15 minutes Build to a Heavy 3 Reps 20X1 end at 80%+ “GEL PEN” For Total Rounds + Reps 5 minutes 16 Db SA Hang Squat Cleans (50/35) 4 Strict Pullups 100m Shuttle Run rest 1:00 x 3 Pick up where   you left off. EXTRA CREDIT Durability 100m Front Rack Carry 1:00 4-Way...Read More

BENCH PRESS 15 minutes Accumulate 5-7 Sets 3 Reps Building “BUZZSAW” or Time 30 Strict Press (95/65) 30 Pushups 50 Abmat Situps 20 Strict Press 20 Pushups 50 Abmat Situps 10 Strict Press 10 Pushups 50 Abmat Situps EXTRA CREDIT Aerobic Recovery 12:00 Bike/Jog 4:00 Stretch/Mobility x 2Read More