Sunday. A) Cardio Party 1:00 amrap cal run 1:00 amrap hybrid stance double kb high pull 1:00 armap sit ups 1:00 rest x3 rounds rest 5:00 [ish] Top of every 4:00 for 3 rounds 50 double unders 400/350m ski erg rest 5:00 [ish] 10:00 armap 1 rope climb 100′ double kb front rack carry :30…

Saturday. A) Workout. Teams of 2 5 rounds for time 1500m row 30 CTB pull ups 30 db box step overs 24/20″ @ 35/25#/hand B) superset. 6-10x weighted or strict dips 10/side db rows x2-4 sets then 100 banded tricep ext 100 baned curls

Saturday 11/8 A) 6 Rounds Every 3 Minutes 4 Rotational Ball Slams to Wall/Side :10 Sec Rope Slam 50′ Sled Push 50′ Sled Drag 50′ Heavy Carry B) 3 Rounds 20 Russian twists 20 Flutter Kicks :20 Sec Side Plank/ Side

Friday A) Zercher box squats. staying around a 75-80% feel today squating to a box below parallel 4 rep x 3 working sets B) B-stance db RDL. x5/side x 3 sets build heavier then last week for all working sets C) Workout. – hitters – On a 2-minute clock: 20 hang power cleans Max bar-facing…