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Monday June 19, 2023Warmup (5 min): 1 rounds :40 work. 20 transitionTerminal Knee Extension (:20/side), Plank (contract quads), Glute Bridges (drive knees out) Skill (10

Monday June 12 2023Warmup (5 min): Coach-Led PVC Work1-2 x10 PVC Passthroughs/Dislocates, Around the World, Back or Front Squats Strength (30 min): Squat Heavy, Bracing,

Monday, June 5, 2023Warmup (5 min): 1-2 rounds :15-:30 Wall Sit, 10 deadbugs/side, 10 kb goodmornings Strength (25 min): Speed, Hollow Work, Steady Cardio5-6 roundsFitness:

Monday, May 29, 2023Group Warmup (10 min): 3 rounds of 10 glute bridges, 20 jumping jacks, 10 fire hydrants/side Murph as Rx’d is: 1 mile

Monday, May 22, 2023Warmup (5 min): 1 rounds :40 work. 20 transitionTerminal Knee Extension (:20/side), Plank (contract quads), Glute Bridges (drive knees out) Skill (10

Monday May 15 2023Warmup (5 min): Coach-Led PVC Work1-2 x10 PVC Passthroughs/Dislocates, Around the World, Back or Front Squats Strength (30 min): Squat Heavy, Bracing,

Monday, May 8, 2023Warmup (5 min): 1-2 rounds :15-:30 Wall Sit, 10 deadbugs/side, 10 kb goodmornings Skill (5 min): Plank/Hollow Hold/Hollow Rock Strength (25 min):

Monday, May 1, 2023Warmup (5 min): 1 rounds :40 work. 20 transitionTerminal Knee Extension (:20/side), Plank (contract quads), Glute Bridges (drive knees out) Strength (30

Monday, April 24, 2023Warmup (10 min): 3 rounds 10 empty bar hang cleans, 15 kb swings, 20 glute bridgesCoach up/Drill: empty bar hang position jump

Monday, April 17, 2023Warmup (5 min): 1-2 x 10 Swings, Glutes, Slams Strength (30 min): 5 roundsLift: Squat sets at 40, 50, 65, 75 %