Monday 11/17 A) 6 Minutes :30 On/ :30 Off 2 Burpees 10 Skater Hops AMRAP Mountain Climbers B) 3 Rounds 10 DB Bench Press :20 Sec Bicycle Crunches 10 Prone Press C) 5 Rounds 5 Hanging Leg Raises 5 Push Ups 10 Lat Box Steps 8/10 Cal Row

Monday `11/17/25 A) UB pull work 3 overhad grip bb rows -into- 6 underhand grip yates rows -into- 20 banded pull aparts rest :60-:90 for 4 rounds building in weight each set here B) UB push work Single arm half kneeling landmine press x 6-8/side **using last week’s weight Single arm tricep kickbacks x 8-10/side…

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…

Saturday 11/15 A) 4- 5 Rounds Min 1: Rope Slam X :20 Sec Min 2: Heavy Object Carry X 150ft Min 3: Rotational Ball Throw X 5/Side Min 4: Row X :60 Sec Min 5: Rest