Jan 9th 2018

A1. SL RDL 3 x 8 per side slow and controlled (use barbell) A2. RFESS 3 x 8 slow and controlled + 4 sets 8 DL @ tough weight 8 BF Burpee 3 cone Malcolm rest as needed + 3 sets (shoulder health) 6 KB Botttoms Up Press (6 per) Double KB FR Bottoms Up Hold 10 Band Pull Aparts

15 min Aerobic Warmup 200m run,DU,AB,Row,Ski, mix modailities as you like **Please remember that then movement of the week is Strict HSPU from the box 5 x 3 + Thruster 400m run 27-21-15 **Pick a weight that will allow you to do Thrusters UB **Use same weights/weights as last week + 4 sets every 2 min 8-10 T2b 10 Box Step Overs 50/35 (5 per) maintaining quality reps and sustaine output