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Praise Athletics - Strength & ConditioningWarm up 400M Run/ 500M Row 60 Sec Low or High Plank Hold 15 Banded Face Pulls 30 Dead Hang 30-45 Second Nose to Wall Handstand Hold 10-12 Ring RowsAccessory/ Strength (6 Rounds for weight)3 Sets of -8 Heavy Seated DB

Praise Athletics - Strength & ConditioningWarm up 400M Run/ 500M Row Dynamic Warm Up -Over/Under Fence -Duck Walks -Lunge And Twists -Toy Soldiers -Side Shufflle -Inch Worms -Broad JumpsMetcon (AMRAP - Reps)EMOM X 5 Rounds (:40 on/ :20 off)) 1-Max Cal Row 2-DB Weighted Sit Ups 25/35 3-Max Cal Ski 4- Burpee

Praise Athletics - Body BuildingShoulders/Back (9 Rounds for weight)Superset 3 X 12 -DB Rear Bentover Delt Flys (thumbs up) -Arnolds Press *Go Heavy 2-3 Min Rest w light DBs -3 X 12 I,Y,T,A's Rest 2-3 Min 3 Sets 12 Inverted BB Rows Rest 2 Min

Praise Athletics - Strength & ConditioningWarm up 400M Run Or 22/24 Cal Bike Burgener Snatch Warm-Up with PVC (10-15 reps of each) Down + Finish High Pull Muscle Snatch Footwork Specific Warm-Up (empty barbell, 3-5 reps of each) Snatch deadlift to Mid Thigh Hang Power Snatch Overhead Squat Hang SnatchSnatch

Praise Athletics - Strength & ConditioningWarm up 400M Run or 500M Row AMRAP X 6 Min (1 light KB 1 moderate #) 12 KB Sumo Deadlifts 9 Russian KB Swings 6 Plank Shoulder Taps to push up 4/4 KB Strict PressAccessory/ Strength (6 Rounds

Praise Athletics - Body Building1-time exercise (9 Rounds for weight)4 Sets -8 Shoulder press (Machine) -8 Chest Press (Machine) -Rest 2-3 Min after each set- 3 Sets 8 Barbell Curls 12-15 S/A DB Tricep kickbacks -Rest 2 Min after each set- Bonus… 3 sets Max hold on matador (dip attachment) rest

Praise Athletics - Strength & ConditioningWarm up 400M Run or 24/22 Cal Bike 3 Rounds 5 below the knee to Deadlifts 5 Above knees to shrug 5 Pocket to shrug + high pull 5 Muscle Cleans 5 P Cleans 5 F SquatsClean + Front Squat

Praise Athletics - Body BuildingGlutes And Legs (8 Rounds for weight)4 Sets 12/12 DB Single leg Bulgarian Split Squats 15 Dbl DB Romanian Deadlifts -Rest 2 minutes after each set- 4 Sets 12 Heavy Leg Press (Machine) 8/8 Single leg Kick back (cable machine) -Rest 2-3 Min after

Praise Athletics - Strength & ConditioningWarm up 400M Run 3 Rounds : 20sec on :10 Sec off -Lateral BB Hops -BB Down Ups -Hang to High Pulls -Hang Muscle Cleans -Hang P CleansMetcon (5 Rounds for time)Every 5 Min X 5 Rounds (Time for Each Round) 50

Praise Athletics - Strength & ConditioningWarm up 400m run 2 rounds of 30 seconds squat hold 10 air squats 20 butt kickers 10 bootstrappers 10 toy soldiers 10 up downsMetcon (HYROX-ish) (Time)3 rounds of: 500m row/ski 20 burpees to target 400m run 30 walking lunges 500m row/ski (switch machines) 25 wall balls 14/20