December 5, 2016

By Tony Fusaro | December 4, 2016

Warm Up: Squat Prep Then 3rds 10 Glute Bridges :30 Goblet Squat Hold 5 Strict Pullups 5 BB Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: Clusters @ 3RM x 3 *Cluster – 1rep every :30 x 3* WOD: “Holiday Season” 21-18-15-12-9-6-3 Wall Ball (20/14) Situps

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February 5, 2014

By Tony Fusaro | October 5, 2016 |

WOD:  1 Bar Muscle Up 10 C2B Pullups 20 HPC (135/95) 30 Burpees 40 KBS (50/35) 50 Wall Ball (20/14) 40 KBS 30 Burpees 20 HPC (135/95) 10 C2B Pullups 1 Bar Muscle Up **HPC – Hang Power Clean **C2B – Chest to bar  

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