Warmup (10 min): Welcome to 2017 Trainer’s Choice!
Strength/Heavy Effort (35 min): Squat
50 x 5, 60 x 4, 70 x 3, 80 x 2, 90 x 1, 90-95 x 1
Between Set work (Shoulders/Abs):
1) Bus Drivers (25/15/10 lb plate)–10 turns/direction
2) Plank w/Shoulder Tap–10/side
Conditioning (10 min): EMOM 7
:00s 15-20 kb swings
:30s 20-30 single unders
Cashout (5 min): 2-3 min weighted plank (45/25)