Sunday A) Sunday Funday Complete the following in order: 800m Run (together) SkiErg 500m 800m run [together] Sled Push 4 x 100′ 800m run [together] Sled Pull 4 x 100′ 800m run [together] Row 800m devil’s press 35/25#/hand x 80 reps

Saturday 12/27 A) 3 Rounds (11 Minutes) Every Minute : 1: Cals on any Machine 2: 5 RR- 5 PU- 10 Squats 3: 10 Mountain Climbers + 10 Sit ups 4: Rest B) 10-9-8-7-6-5-4-3-2-1 Cals on Machine DB HPC ( 12 Min Cap or if time go back up)

Saturday A1) Incline db supported rows. 8-10 reps x 3 sets **add weight from last week A2) Banded face pulls. x25 reps x 3 sets B1) db tricep skull crusthers. x8-10 reps x 3 sets B2) Front delt raise. x10-12 x 3 sets C) Teams of 2 For time: 3k bike erg 400′ db walking…

Friday A) Stato – iso back squats. 3 sets – squat down 1/4 depth and hold for 10 sec – then do 4 reps following the hold have 2 progressive warm up sets before first working set here *This week – if you hit the same weight for the 4 reps last week then add…