Friday A) Zercher box squats. staying around a 65% feel today squating to a box below parallel 3 reps – control down and fast up rest :30 x7 sets B) B-stance db RDL. x5/side x 3 sets C) Workout. – hitters – Complete as many rounds and reps as possible in 10 minutes of: 12/15-calorie…

Friday 10/31 Halloween! A) EMOM X 6 30 Seconds 1 Burpee Box Steps- AMRAP Jumping Jacks Ad 1 Burpee Box Step / Round. B) 5 Rounds For Time 10 Deadlifts 20 Zombie Lunge Steps 20′ Monster Walk- Left 20′ Monster Walk- Right Interval Shuttle Run- 20′-30′-40′-50′ Up and back each length = 1 rep

Thursday A1) pressing work. standing strict barbell banded press hold last week’s finishing weight for 2 reps over 3 sets after warm up sets A2) barbell landmine meadows row x6/side x 4 sets heavier then last week B1) seated single arm db arnold press. 8 reps/side x 3 sets same weight as last week B2)…

Thursday 10/30 A) 6 Min Run Circuit 50 M Run 50 M Walk Example: Outside- Run 50 Meters, Walk back to start line and Go again. B) 4 Rounds 3 Strict Press 6 Push Press 20 Sec Shoulder Taps 100 M Run (30 Sec) Rest 1 Min C) 4 Rounds 1 Min On/ 1 Min…