Sunday – Sep 28, 2025

Sunday

A) Capacity Day

5 rounds

20 sit ups

50 drag rope singles

+
4 rounds

2/1 rope climbs

15 db bench press

+
3 rounds

50′ db walking lunge – one db in goblet position

20 db goblet hybrid stance squat clean

+
2 rounds

25cal row

25push ups

B) Finisher work.

3 sets

DB flies x 10-15

hammer curls x 10-15

3 sets

seated lateral delt raise x 15

banded pull aparts x 30