[Monday] 2.24.20 AM Upper Body + PM RPM Cycle

AM
[A] Shoulder mobility

[B] Upper Body

Decline Push-ups- 12/10/8
Dips- 12/10/8
Banded -Wide push-ups 12/10/8
Archer push-ups 12/10/8
Regular push-ups 15/14/12
Supinated grip push-ups 12/10/8
Iso-hold contracted push-ups (:30 second hold x2)
Incline push-us 15/14/12

PM
[A] RPM Cycle at Golds Gym Murfreesboro- South
45 minutes HIIT

[Sunday] 2.23.20 Body Attack

PM
[A] Body attack at Golds Gym- Murfreesboro- South
60 Minutes HIIT

[Saturday] 2.22.20 Krav Maga

AM
[A] Krav Maga 
60 minutes

[Friday] 2.21.20 AM Strong by Zumba + PM GRIT Plyo

AM
[A] Strong by Zumba @ Ingram Wellness

PM
[A] GRIT Plyo @ Golds Gym- Murfreesboro South
30 minutes with Redick

[Thursday] 2.20.20 Accessory Work

PM
[A] Shoulder mobility 

[B] 2K Row

[C] 20 min EMOM
1 min: :30s Handstand hold
2 min: 10 Strict ring dips
3 min: 15 GHSU
4 min: 20 Incline push-ups

[D] 15 minutes in sauna

[Wednesday] 2.19.20 AM Ingram HIIT + PM Krav Maga

AM
[A] Shoulder mobility

[B] Ingram Circuit

PM
[A] Krav Maga

[Tuesday] 2.18.20 HIIT

AM
[A] Shoulder mobility

[B] HIIT (:30w/:10r)

Circuit 1:3 Rounds
Overhead squats
Push-ups
Bow-to-boat

Circuit 2:3 Rounds
DB Deadlift
Tricep push-ups
Ski abs

Circuit 3:3 Rounds
DB Snatches (#53)
Inch worm
Pull-aparts

[C] TABATA
8 Rounds of Box jump overs (24")

[Monday] 2.17.20 "Jerry"

AM
[A] Shoulder mobility

[B] "Jerry"

Run 1 mile
Row 2000m
Run 1 mile

31:10

[Monday] 2.10.20 MetCon

AM
[A] Shoulder mobility

[B] 5 RFT:
10 DL (#225)
20 Push-ups
10 Dips
20 Back extension
10 Burpees
20 Leg levers

35:58

[Saturday] 2.9.20 Krav Maga

AM
[A] Krav Maga
60 Minutes

[Friday] 2.7.20 Running with Push-ups

AM
[A] Shoulder mobility

[B] For Time:
15, 14, 13....3, 2, 1 Push-ups
Run 400m between reps

[Thursday] 2.6.20 Strict Cindy with a Twist

PM
[A] Shoulder mobility

[B] 30 minute AMRAP:
500m Row
3 Rounds of strict Cindy*

Cindy
5 Strict pull-ups
10 Push-ups
15 Air squats

10 Rounds

[C] 20 minutes in the sauna

[Wednesday] 2.5.20 AM Ingram HIIT + PM Krav Maga

AM
[A] Shoulder mobility

[B] 10 AMRAP
Circuit #1:
5 KB squat (#70)
10R/10L Single leg bridge
10 Leg leavers

[C] 10 AMRAP
Circuit #2:
5 Sumo DL (#70)
10 Bridges with basketball
5R/5L Dead bug with basketball

[D] Row work
5x :30w/:10r
3x :40w/:10r
1 x:6ow/:10r

PM
[A] Krav Maga

[Tuesday] 2.4.20 Ingram HIIT

AM
[A] Ingram HIIT- 45 minutes

[Monday] 2.3.20 AM Ingram HIIT + PM Hype Cycle

AM
[A] 10 Minute AMRAP
10 Kneeling shoulder press (#15)
10 KB Suite case march (#56)
10 Slow Mt. climber

[B] 10 Minute AMRAP
10 KB Bicep curls (#40)
10 Dead bug sit-ups
5 I-Y-T

[C] 5 Minute AMRAP
5 Inch-worm push-ups
30 Jumping jacks

[D] 10 Minutes of work
Dragonfly

PM
[A] HYPE Cycle
45 Minutes cycle

[Sunday] 2.2.20 Body Attack

PM
[A] Body Attack Golds Gym- Murfreesboro- South
60 Minutes HIIT

[Saturday] 2.1.20 Hot Yoga

AM
[A] Hot Yoga- Power- Golds Gym Murfreesboro North
60 Minutes