12/29

1) 4 rounds: barbell complex 45#
6x dead lift
6x bent over row
6x hang clean
6x front squat
6x military press
6x back squat
6x push ups

2) 20, 15, 10, 5
Mr. Incredibles - 2x 25# kb
kb swings - 35# kb
Weighted sit ups - 25# plate

Welcome back - 12/28

1) 4 rounds: gorilla complex 45#
8x curls
8x high pulls
8x military press
8x tricep extensions
8x push ups

2) 8 rounds:
3x squat clean+ front squat
 75, 75, 75, 85, 85, 95, 105, 115

3) 6 rounds:
5x hinge lift 135,145,155,165,175,185
3x box jump 30"