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Strength 3 Sets 10 TEMPO + Pause Bench Press 32X1 + 8 Heavy DB Chest Supported Row -rest 2-3 min between sets- WOD “Shredding The Gnar” AMRAP 20’ @ 60-70% Effort/Speed 15/12 Calorie Assault Bike 8 Double DB Hang Muscle Clean to Eccentric Curl 12

Active Recovery 3 Sets AMRAP Unbroken Hollow Body Rocks -rest 2 minutes between sets- then 3 Sets  8 TEMPO DB Bench Press  + 12-15 GHD Hip Extensions + 10-12 Single Arm Russian KBS / side -rest 2 minutes between sets-

 Strength 4 Sets 8 Single Arm DB Row + 1 sec pause @ top position -rest 1 min between sets- WOD “Tran, The Cousin” In Teams of 2 “I Go, You Go” Style 5 Rounds Each 9 Chest To Bar Pull-Ups 12 Double DB Thrusters

Strength TEMPO Split Stance Single Arm DB Push Press 5 Sets 8-10 TEMPO Split Stance Single Arm DB Push Press -rest 1-2 minutes between sets- WOD “Tilling The Soil” 10 Rounds For Time: 25’ Double DB Farmers Carry Walking Lunges 4 Kipping HSPU’s CAP 20

Strength Power Snatch EMOM 8’  1 Power Snatch -rest the remainder of the minute- WOD “We’re Having Triplets!” 3 Rounds For Time: 400m Run 12 Power Snatches 95/65 15 Burpees Over Bar CAP 15

Strength Supinated Grip Barbell Row 3 Sets 10 Supinated Grip Barbell Row + 15-20 Banded Face Pulls -rest 1-2 minutes between sets- WOD “Triage Mirage” 5 Sets 9/7 Calorie Ski-Erg 15/12 Calorie Assault Bike 21/15 Calorie Row -rest 2 minutes between sets-

Strength Death March Monday’s 3 Sets 50’ Double DB Death March + 10-12 Single Leg Glute Bridges / side -rest 1-2 minutes between sets- WOD “Face Down” 5 Sets AMRAP 3’  15 Double Overhand Deadlifts 155/105 12 Hand Release Push-Ups 9 Box Jump + Step

“It gets better, there is hope for anyone in any situation” Justin is a small business owner, husband, father of 3 residing in Whittier, CA. I sit down with Justin Tipton and discuss consistency, nutrition and the journey of  working with Coach Drew the past

 Strength 3 Sets 50’ D-Ball Carry (Bear Hug Style)  WOD “Snails Pace” In Teams of 3 2 Rounds For Time: 800m Team Run 45 D-Ball Over Shoulder (split) 60 Toes to Bar (split) CAP 24 

 Strength 4 Sets 8 Single Arm DB Row + 1 sec pause @ top position -rest 1 min between sets-  Coaches Note: Have athletes choose a challenging load across all sets. Go up in load from last week if last week’s load was easier or