Group Training - Thursday (12-22-16)


1) 4 x 4 Barbell Paused Back Squat (Rest 90 sec between sets)

2) 4 x 5 Pull-ups/Banded (Rest 90 sec between sets)


Accessory: Rest 60 sec between rounds

a) 3 x 10 Kettlebell Sumo RDL

b) 3 x 10 Banded Standing Landmine Press

c) 3 x max Hanging Knee Raises/V-Ups/Leg Raises


Conditioning: Modified Tabata - 40sec on 20sec off for 15 minutes

Sled Pull/Push

Medicine Ball Sit-ups

Bear Crawl

Ring Row

Slam Ball Slam

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