1-8-25

Accumulate 4min sandbag standing hold

100#

4min ub

Every 3min for 3 rounds

20cal bike

Max Russian kbs 53#

Rest 1min

Rest 4min total after 3rd round

On the 15min:

Every 2min for 3 rounds

15cal bike

Max wallball 20#

Rest 1min

Total kbs: 156 as 56, 50, 50 in sets of 25

Total wb: 60 as 20s in sets of 10.

1-3-25

Leg day with Connor

Back squat

5x10 

135

Stayed light cuz 1st time since back tweak.

Pendulum squat

5x10

25 for 2 sets

45 for 3 sets

Bulgarian split squats

4x10 bodyweight

Leg extensions

5x10 with 160

Leg curls

5x10 with 90

Banded box step ups

3x10 each leg, black band, 24"

1-1-25

Rochester YMCA workout

Lots of foam rolling and stretching

5x10 banded box step ups 20" w black band

6x10 NKT transverse abdominus activation

Airdyne 

10 min

30 sec 50 rpm

30 sec 70 rpm

217 cals

1 min deadhang

TRX planks

The Tank sled pulls via backpedal 

5x down and back 25 yards