Sunday. A) Sunday Fun Day Teams of 2 complete the below any way you want 100 SDHP, 75/55 100 cal mahcine of choice 100 db box step ups 20/15″ @ 35/25#/hand 100 cal machine of choice B) swole finisher work. Farmers carry – 200′ @ max weight db curls x 15 reps x 3 tricep…

Saturday. A) Workout. Teams of 2 5 rounds for time 1k row 50 wall balls 25 pull ups 7 wall walks B) superset. kb gorilla rows x 14 reps -into- db zottman curls x 10 reps x2-3 rounds Lateral delt raies x 15 banded pull aparts x 20 x2-3 rounds

Saturday. A) Workout. Teams of 2 5 rounds for time 1k row 50 wall balls 25 pull ups 7 wall walks B) superset. kb gorilla rows x 14 reps -into- db zottman curls x 10 reps x2-3 rounds Lateral delt raies x 15 banded pull aparts x 20 x2-3 rounds

Saturday 10/4 A) 20 Minutes (10 Rounds) 1 Min On/ 1 Min Off 12 Box Jumps 12 Kettlebell Swings 200 Meter Row 12 DB Power Cleans 12 Thrusters 200 Meter Ski PIck Up Wherever you leave off. Expect to break up sets mid interval B) 6 Rounds :30 On/ :30 Off Flutter Kicks