Wednesday 3/27/19 Workout

5 rds:  5- rolling deck squat w/ OH press 20# db
5 rds   4-    "                 "                "          25# db

Speed Ladder:
1-2's  forward up/back
1;/2's sideways u/b
icky u/b
step behind u/b
step over u/b

Monday 03/18/2019 Workout

Tire drag around block (16")
1 min full squat hold (16k)
5- 30 sec standing hold (16k)
5-30 sec L/R OH hold (16k)

Wednesday 3/13/19 Workout

No upper body training Left ROC,

Fire feet 14' up/back.
2 -1-2"s forward u/b.
2- 1's-2's sideways u/b
2- icky shuffle u/b
2- step behinds u/b
2- over steps u/b
2-in-outs hops u/b
2- in-outs sideways u/b
2-1- 4's hops.
10- R/L prone situps
15- deck squats 1- 15# db

3/11/19 Workout

min 1-15 (5) burpees.
5 sets: 4-3 pullups / 4-3 squat-OHP Press (2-12k) last rep PULLED LF QUAD.
5- sets 3-2 pullups.
LEFT ROTATOR KILLING ME.

Thursday 3/7/19 Workout

Tueday & Wednesday working on snow blower.

Min 1-15 (6) burpees.ds
5 sets: 4- pullups-3 pullups / 3- squat curl-OHP 2- 25# dbs. (35 pullups)
5 sets: 3- pullups -2-pullups / 3- Clean OHP 2- 12k              (25 pullups)  = 60 pullups.

Monday 3/4/2019 Workout

Min 1-15 (6) burpees.
5- superman pushups (damn rotator cuff pain)
5x bar pullups 4-3 / L/R  1- minute OH hold.   16k

Saturday 3/2/19 Workout

Min 1-15 (6) burpees.
1- fire feet. UP/BACK\
1-1-2's forward u/b
1-2's sideways u/b
1- icky shuffle u/b
1- in-outs u/b
1-4's u/b
1- step behind u/b
1- step overs u/b