Sunday – Nov 16, 2025

Sunday

A) Capacity Sunday

Minute 0-5:00

machine of choice

:30 tough pace

:30 easy pace

minute 5:00 – 10:00

amrap

10 wall balls

100′ sled push

minute 10:00-20:00

400m run

45 devils press, 35/25#/h

400m run

minute 20:00-30:00

500m row

100 sit ups

500m row

minute 30:00 – 40:00

slow controlled amrap

10 db hinged rows

10 banded pull aparts

10/side single leg hip thust

10 bb curls