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  • Trevor Phillips

Tuesday April 16th, 2019

Warm-up 4 Rounds or 12 Min 30 WeightedJump Rope 10 Windmills 10 KB Swings #35/18 5 Dive Bombers 5 Strict Pull ups Strength Shoulder Press (Stay at the same weight across ALL sets) Metcon Max STOH #135/95 90 Sec Rest Between Efforts 

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Thursday October 31st, 2019

Warm-up ALL: 2 rnd 100 Meter Farmer walk 10 Push ups 10 Single arm ring row (per side) 10 Single leg glute bridge (5 side) (https://youtu.be/3NXv0Nany-Q) GRUNT WORK ALL: Metcon (AMRAP - Rounds) 3 Stat

Wednesday October 29th, 2019

Warm-up ALL: 9 Min Emom 1) 10 Band clamshell (per side) (https://youtu.be/QjKyGqrAaP4?t=12) 2) 10 plate tall kneeling to standing (https://youtu.be/2RjRg_nLx_U) 3) 10 Curtsy Lunge (per side) (https://

Tuesday October 28th, 2019

Warm-up ALL: 7 Min Clock :30 min T spine Opener (https://youtu.be/ZgizI3OinXE) 10 Side plank rotation (per side) (https://youtu.be/eEojhtdzew0) 10 Band Overhead squat (PULL that band apart) (https://y