Week of Jan 19th

Monday - Beginner Strength

Deadlift 5-5-3-3-3

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Band Resisted Deadlift @ 50% of 3RM
30 Sec Max Reps x2

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30 Sec Max Reps NO BAND


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Tuesday - Advanced Strength 

"Tire Flips & Dips"
5 Sets
6 Strict Weighted Dips
30 sec Max Tire Flips
*Rest 2 mins


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"Push Pull"
5 Sets
25ft HEAVY Prowler Push
100ft LIGHT Sled Pull
*Rest 2 mins

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Thursday - Advanced Strength 

DB Complex - AHAP
2 DB Front Squat
1 DB Lunge (each leg, 2 total)
1 DB Box Step Ups (each leg, 2 total)
1 DB Lunge (each leg, 2 total)
2 DB Front Squat

*Find heaviest, go one increment lower, then:

3 Sets
1 Round DB Complex
Rest 1 min


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Band Resisted Bench Press - 5-5-3-3-2


Bench Press Drop Set