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Warm Up:

Gym Length Bear Crawl
5 Burpees to Max Vertical Jump
10 Reverse Lunge to Side Leg Dead Lift- no weight, work for balance and proper movement.


A1: Segmented Snatch Grip Deadlift – 3 Pauses (4″, knees, mid-thigh)@3131; 4,4,4; rest 1 min. build from last week – positions are still most important though.
A2: Snatch Pull; 4,4,4; rest 1min – slight build from last week
B1: Landmine Single Leg RDL 4111; 5-7 per leg; rest 30 sec
B2: Ring Plank 30 seconds; rest 90 seconds X 3 sets
C: 4 Rounds Moving Steady Throughout
Double Gym Length Farmers Walk- heavy (pack your shoulder blades back and down)
10 No push Up Burpees
10 DB Floor Press w/Leg lift-add a leg lift to each rep of floor press while DB held in the up position

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