Saturday 10/11 A) 20 Minute AMRAP 6 Ring Rows 6 Push Press 12 Squats 12 Kettlebell Swings 24 Jump Rope Begin with a 200/150M Run and on the top of every 5 Minutes. B) 3 Rounds :20 Sec Side plank R :20 Sec Side Plank L. :20 Sec Rest

Friday 10/10 A) 3 sets Sumo Deadlift X 6 Single Arm Trap 3 Raise X8/Side !/2 Kneeling Pallof Press X 10/Side (Down Knee on the Banded Side) B) 5 Rounds 6 Burpees 12 Weighted Box steps 100′ Front Rack Carry 50′ Sled Drag 36 Jump Ropes

Friday A) Back Squat 6-7 reps @ Tuesday’s weight for 2 working sets after 4 warm up sets B) hamstring work Rack pull Dead lift. RPE of 8 2 deadstop reps for 2 working sets after 3 warm up sets to this weight elevate bb on 45# plates C) Workout. – hitters – 10 rounds…

Thursday 10/9 A) EMOM X 5 50′ Hill Run (Start at the bottom at the side walk, run up past the blue squat rack) B) 3 sets Seated Dumbbell Press X 8 Lateral Delt Raises X 12 Prone Ys X 12 C) 10 Min AMRAP 2, 4, 6, 8, 10….Etc Kettlebell Swings Ball Slams Hanging…