Sunday A) Sunday – Funday 10:00 – 10 kb gorilla rows [individual based] 20 banded pull aparts 10 db front delt raise 20 banded tricep ext + 3 rounds [individual based] 20/15 cal run 100 ft walking lunge – no weight + 20 rounds – you go/ I go – [team based] 3 box jumps…

Saturday 11/29 A) 3 Rounds Min 1: Burpees X3 + 10 Mtg Climbers Min 2: No Push Up Burpee to Box X10 Min 3: Sled Push X 100′ Min 4: Rest B) 3 Rounds Min 1: DB Bench Press X 15 Min 2: Goblet Squats X 15 Min 3: Sled Drag X 50′ Min 4:…

Saturday. A) Workout. Teams of 2 5 rounds for time of: 500-meter ski erg 20 bench presses 135/95 or 50/35# *can go heavier + 5 rounds for time of: 500m row *if you run – you must run together 20 pull ups *can go to CTB or 10 MU B) superset. 6-10x weighted or strict…

A) 10 Minute Circuit :30 On/ :30 Off 1. Bike 2. 5 Ring Rows 6 DB Strict Press (Lite) 7 Squats B) !0 Min Circuit 20 Jumping Jacks 20 Lunges 10 KBS 5 Burpees 5 Cal Ski