Tuesday 10/21 A) 30 Seconds on/30 Seconds Off Row 600 Meters (Carry over Meters Count) B) 3 sets Seated Banded SA Row (Cable If available) X6-10 Kick Stand or SL RDL X 6/Side Seated SA Preacher Curl X 10/Side C) 10 Min EMOM 2 Burpees 4 Push Ups 12 Mountain Climbers 8 V Ups (Tuck…

Sunday A) Capacity Day teams of 2 3:00 on / 3:00 off x 30:00 of work for max P1 goes then P2 goes 500m bike erg 20 goblet squats amrap wall walks p1 does 3 full minutes, then P2 does 3 full minutes 3 rounds standing bnaded flies x 20 db skull crusthers. x15 straight…

Saturday. A) Workout. Teams of 2 for time – break up the reps however you want to 50.40.30.20.10 cal bike pull ups cal ski barbell push press 95/65 cal row B) superset. db meadows row x 6/side x 2 head supported rear delt raise x 10 reps x 2 banded tricep ext x 200 reps

Saturday 10/18 A) 20 Min AMRAP 8 Box Jumps 8 Ball Slams 8 Barbell Floor Press 8 Ring Rows or BB Bent over Rows 1K Bike