Wednesday 10/15 A) EMOM X 5 25 Second Bike Sprint Damper 9-10 B) 5 Min Back Squat Warm Up Do 10 Banded Lateral Steps/ Side between Sets C) 4-5 Rounds 5 Back Squats Rest 20-30 Then 10 Walking Lunges Rest 20-30 50 Meter Sled Push Rest 20-30 20 Mountin Climbers Rest As needed

Wednesday A) Clean. work up to a good single for the day over 8-10 sets here B) Workout. 2:30 on / :30 off x 7 rounds :30 double kb front rack hold @ 55/35#/hand 10 K2E 200m run amrap push ups C) finisher work. banded curls x 100reps banded pull aparts x 100 reps

Tuesday 10/14 A) EMOM X 5 150 M Row B) 3 sets SA Bench Supported Row X 8/Side (Sub Seated SA Cable Row) Staggered Stance RDL X 8/Side Supinating DB Curl X 8 C) 10 Min AMRAP 4 Hanging Leg/Knee Raises 6 Kettlebell Deadlifts 8 Calorie Row 16 Jump Rope

Tuesday A) Back Squat 2020 tempo build up to a tough triple today over 5-7 sets have a spotter once it starts approaching 90+% B) Back elevated single leg weighted hip thrust. x10/side x 3 sets add more weight this week to your hips C) Dynamic action Superset. 10 seated DL :30 sled sprint –…