Monday 11/3 A) On the minute X 5 5 No push Up Burpees 5 Push Ups 10 Mountain Climbers :20 Second Plank B) 3 Rounds DB Bench Press X 5 Reps 15 Tuck Ups C) 10 Min Circuit 5 Hanging Knee Raises/ Strait Leg Raise 5 Lateral Box Steps/ Side 10 DB Floor Press 5…

Sunday. A) Cardio Party 1:00 amrap cal row 1:00 amrap db box step ups 1:00 armap kb swings 1:00 rest x3 rounds rest 5:00 [ish] Top of every 4:00 for 3 rounds 400m run or 1k bike erg rest 5:00 [ish] 10:00 armap 10 banded pull aparts 10 db curls 10 db skull crusthers 10…

Sat 11/1 A) Sled Relay Teams of 2-3 for 3 min- Max Distance no # B) 18 Min AMRAP 100′ Sled Push (W/Weight) 100′ Farmers Carry 10 Hanging Knee Raises (Sit Ups) 20 Second Heavy Object Hold (Goblet or Fron Rack) 20 Second Plank Hold 600 M Bike

Saturday. A) Workout. Teams of 2 split up the reps how you want 21-18-15-12-9-6-3 db bench press cal ski erg -into- split up the reps how you want 21-18-15-12-9-6-3 pull ups cal run -into- split up the reps how you want to 84 burpees B) superset. db meadows row x 8/side x 2 banded pull…