Saturday. A) Workout. Teams of 2 Every 4:00 for 3 rounds 450m run then 50.40.30.20.10 K2E dB S2OH 50/35# [one db] then 3k row B) superset. 6-10x weighted or strict dips 10/side db rows x2-4 sets then 100 banded tricep ext 100 baned curls

Friday 11/14 A) 1 Min On/1 Min Off 5 Rounds 5 Squats 5 Push Ups :15 Sec Bike Hill Sprint B) 3 Rounds 10 Burpees 20 Wall Ball 30 Box Steps 10 Ball Slams 20 Kettlebell Swings 30 Jump Rope (10 C Ski)

Friday A) Zercher box squats. staying around a 80-85% feel today squating to a box below parallel 3 reps x 3 working sets B) B-stance db RDL. x7/side x 3 sets same weight as last week for all working sets C) Workout. – hitters – 42-30-18 reps for time of: weighted sit ups w/ 20/10#…

Thursday 11/13 A) 5 Min AMRAP 100 M Run 20 Mountain Climbers 20 Jump Rope B) 3 Rounds Partner Banded Run X 50ft Side Banded Shuffle L X 50ft Side Banded Shuffle R X 50ft C) Every 2 Minutes X 5 Rounds 8 DB HPC 2 OH 8 Box Jumps (Plate) 1 Shuttle Run (Add…