Saturday 10/25 A) 4 Rounds 5 Min AMRAP 1 Burpee Box Step 6 Ball Slams 1 shuttle Run- up and back (Bike 100M) Add 1 Burpee Box Step / Round Rest 60-90 Sec Between Rounds Start from 1 Burpee each Round

Friday A) Zercher box squats. staying around a 60% feel today squating to a box below parallel 3 reps – control down and fast up rest :30 x5 sets B) Single Arm Crossbody Dumbbell Romanian Deadlift x5/side x 3 sets build in weight from last week C) Workout. – hitters – For total reps: 4…

Friday 10/24 A) EMOM X 6 3 Burpees 6 Revers Lunges (Add 1 Burpee each Minute) B) 5 Rounds For Time 10 Kettlebell Swings 50′ Walking Lunges 10 Lateral Hurdle Jumps ( Chalk Line, Dumbell, Etc) 50′ Walking Lunge 500 M Bike

Thursday A1) pressing work. standing strict barbell banded press work to a tough triple over 4 sets A2) barbell landmine meadows row x6/side x 4 sets B1) seated single arm db arnold press. 6reps/side x 3 sets B2) Chest Supported Alternating Incline Dumbbell Row 8/side x 3 sets B3) zottman curls. x15 x 3 sets…