New Dawn Workouts

back squat: 5x5 Compare to 9/10/14 13 minute ladder counting up by 2's start with 2 reps of  each movement and continue to go up by ...

4:45 and 7pm Strength: 5x5 Bulgarian split squats Conditioning: 3 three minute AMRAP swings step-ups push-ups squats ball slams...

4:45 and 7:00 Warm-up: 10 PVC squat with overhead push 6-8 dislocates 10 inverse hamstrings 10 lateral monster walks 20 side plank li...

kneeling corner press(8,8) one arm floor press(8,8) 12 band pull aparts chin up holds or rhomboid holds(30 seconds 8 goblet squats 8 ...

5:30 and 10a.m. 4 rounds of: 21 wall ball 18 pull-ups or body rows 15 db swings 12 handstand push-ups 4:45 and 7 5x5 back squat 3 r...

warm-up: 20 grasshoppers 10 birddogs 20 hip circles(10,10)  5 YTWI's 20 kneeling shoulder rotations(10,10) 10 good mornings 10 la...

5:30a.m. 4x6 potato sack squats In 60 sec do 3 power cleans 5 shuffle slams Then jump rope for the remainder of the minute Rest 60 sec...