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Monday, April 3, 2023Warmup (10 min): Full dynamic Strength (25 min): 5 roundsLift: Squat 40, 50, 60, 70 % x 5, 75% x 5-155×5 do

Monday, March 27, 2023Warmup (10 min): 3 rounds 10 empty bar hang cleans, 15 kb swings, 20 glute bridges Strength (25 min): 5 roundsDeload/Liftt: Squat

Monday, March 20, 2023Warmup (5 min): 1-2 x 10 Swings, Glutes, SlamsStrength (30 min): 5 roundsLift: Squat sets at 40, 50, 65, 75 % x

Monday, March 13, 2023Warmup (10 min): Coach-Led PVC Work3×10 PVC Passthroughs/Dislocates, Around the World, Back or Front Squats Strength (25 min): 5 roundsLift: Squat 40,

Monday, March 6, 2023Warmup (10 min): Full dynamic Strength (25 min): 5 roundsLift: Squat 40, 50, 60, 70 % x 5, 75% x 5-155×5 do

Monday, Feb 27, 2023Warmup (10 min): 3 rounds :15-:30 Wall Sit, 10 deadbugs/side, 10 kb goodmorningsStrength (25 min): 5 roundsDeload/Liftt: Squat 50-65% x 5 x

Monday, Feb 20, 2023Warmup (5 min): 1-2 x 10 Swings, Glutes, SlamsStrength (30 min): 5 roundsLift: Squat sets at 40, 50, 65, 75 % x

Monday, February 13, 2023Warmup (10 min): Coach-Led PVC Work3×10 PVC Passthroughs/Dislocates, Around the World, Back or Front Squats Strength (25 min): 5 roundsLift: Squat 40,

Monday, February 6, 2023Warmup (10 min): 2 rounds :40 work. 20 transitionTerminal Knee Extension (:20/side), Plank (contract quads), Glute Bridges (drive knees out) Strength (25

Monday, January 30, 2023Warmup (10 min): 3 rounds :15-:30 Wall Sit, 10 deadbugs/side, 10 kb goodmorningsStrength (25 min): 5 roundsDeload/Liftt: Squat 50-65% x 5 x