12.31.2020

Hot Start shoulders
100 single unders
then
15-12-9-6
tall plank shoulder taps
tall plank knee to elbow
underswitch to crab reach https://youtu.be/Yrgx959kdME


Primer MARCUS FILLY (@marcusfilly) • Instagram photos and videos
leg pump 2-3 sets with one heavy DB
1. 10/arm single arm rack tall kneeling to standing
2. 10 crush grip Jefferson curl
3. 10 hammer grip good mornings




"All out of ideas"- come in and sweat!
Complete as many rounds as possible in 25 Minutes

5 Hand Release Push Ups
10 Pull Ups
15 Box Jumps
20 Ab Mat Sit Ups
25 Burpees
5 Power Snatch
10 Front Squat
15 Power Clean
20 Push Jerk
25 Deadlifts

Barbell Recommendations
RX 95/65
Intermediate 75/55
Scaled 65/45