WARM UP
*********************************************
2x10 DL @ 135#
5x2Deadlift @ 185#
Then:
2x4 Deadlift @ 200lbs
3x3 Deadlift @ 235lbs
5x2 Deadlift @ 270lbs
4x1 Deadlift @ 300lbs
Then:
Front Squat @ 115# +
Ring Dip
10-9-8-7-6-5-4-3-2-1 reps of each



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COOL DOWN

WARM UP
**************************************************
Squat
3RDS x 8/5/3REPS
75,85,95(%of 1RM)
215,245,270
*************************************************
Press
3RDS x 8/5/3REPS
75,85,95(%of 1RM)
100,115,130
*************************************************
15-12-9-6-3
of:
squats
L-pullups
knees-to-elbows

********************************************
COOL DOWN

********************************************
JEANNA'S CLASS

WARM UP
**************************************************
Squat
3RDS x 5/3/1REPS
75,85,95(%of 1RM)
*************************************************
Press
5/3/1 RDS x 3REPS
75,85,95(%of 1RM)
*************************************************
2 rounds:
Max Pushups 2:00
Max Situps 2:00
Max flutterkicks 2:00
Max squats 2:00

********************************************
COOL DOWN

WARM UP
*********************************************
15 REPS - 30 SECONDS BETWEEN EACH STATION

Sumo Deadlift Highpull - Balancing on Indo Board
Over Head Ab Press Standup - Weight Plate

L Pull Ups -360 Body Hang Stretch
Single Leg Wall Sit with Rotator Cuff (against stationary Object)
Around the world with Sand Bag in Sumo Squat Position
Upright Row on Indo Board

Golf Ball Stance (Foot Torture)
Weighted Dips
Push up to Hop Up similar to a ½ burpie
Stability Ball Balance Squat with Shoulder Flys
One arm fly's on Balance Ball
1 Minute Wall Sit (single leg 90 degree) 1 with rotator cuff
1 Minute Wall Sit (single leg 90 degree) 1 with bicep curl
1 Minute Handstands
Bridges
Bosu Ball Ab Reach Up – Hands to Toes (lift arms up at the same time as legs)
Straight Leg Deadlift with Dumbbells (on elevated structure)
Wide Grip BTN Pull Ups
Reverse Overhead Lunge
Thursters
AB-CORE Leg Twist on (bend legs, use hips and core for height)
Face Down on Stability Ball on Bench - lift legs up, scissor, lower back down

*********************************************
COOL DOWN

WARM UP
**************************************************

C) Deadlift
3 RDS x 5REPS
65,75,85(%of 1RM)
220LBS, 250LBS, 285LBS
**************************************************
D) Bench Press
3 RDS x 5REPS
65,75,85(%of 1RM)
145LBS, 170LBS, 195LBS
**************************************************
JT
21-15-9
reps, for time:
Handstand pushups
Ring dips
Pushup
**************************************************
DRI-FIRE

*********************************************
JEANNA'S CLASS
*********************************************
COOL DOWN

WARM UP
*********************************************
BAS RUTTEN THAI BOXING 3 MINUTES RDS X 10 RDS

*********************************************
COOL DOWN