Monday 10/13 A) EMOM X 5 150 Ski B) 4 Rounds Minute 1: Ski Minute 2 Rest Minute 3: 15 DB Power Cleans Minute 4: 15 DB Push PressMinute 5 Rest C) 2 rounds. 12 Banded Donkey Kicks 12 Banded Supine Psoas Marches

Monday `10/13/25 A) Weighted Pull Up. Max this out today over 5-7 sets build to a heavy single for the day *if you cannot perform a weighted pull up do 5-7 sets of 8-10 db rows /side + db ext rot x 8/side B) 4x super set 3 plyometric push ups -into- 6 heavy double…

Sunday. A) Cardio Party 1:00 amrap wall balls 1:00 amrap sit ups 1:00 armap db walking lunge steps 1:00 rest x3 rounds rest 5:00 [ish] Top of every 4:00 for 4 rounds 400m run rest 5:00 [ish] 10:00 armap 10 hinged db rows 10 banded pull aparts 10 db curls 10 db skull crusthers

Saturday. A) Workout. Teams of 2 For time: 10 db devil press 20 CTB 1k ski 20 db devil press 40 pull ups 2k row 30 db devil press 60 K2E 3k bike erg B) superset. kb gorilla rows x 14 reps -into- db zottman curls x 10 reps x2-3 rounds Lateral delt raies x…