Friday 10/3 A) 3 sets Kb or Trapbar Deadlift X 5 Landmine Meadows Row X 8/ Side Kneeling Pallof Press X 10/ Side B) 12 Min AMRAP 6 Burpees Walking Lunge X 50′ Uneven KB Carry (Front Rack and Suitcase) 50′ / Side Sled Rope Pull X 25′ :30 Sec Plank

Thursday A1) pressing work. Incline barbell bench press @ 2020 tempo for 5-6 reps x 4 sets this week use the same weight as last week A2) pull work. Barbell Pendlay row x 5 reps x 4 sets B1) seated crush grip strict press w/ db’s 15 reps over 3 sets B2) Neutral grip pull…

Thursday 10/2 A) Partner Relay Run 5 Minute Max Distance Switching Off as Needed B) 3 sets Seated DB Press X 10 DB Front Raise X 10 DB Lateral Raise X 10 C) 10 Minute AMRAP 1, 2, 3, 4, 5…… Shuttle Run 2, 4, 6, 8, 10… Wall Ball Sit Ups

Wednesday A) Clean. We are now transitioning into squat cleans look to add weight from last week for 2 singles for 5 working sets B) Workout. Complete as many rounds and reps as possible in 16 minutes of: 200m run 20 sit ups 20′ right arm oh walking lunge w/ db 20′ left arm oh…