Friday 9/26 A) 3 Rounds Wiggle Bar or BB Biceps Curl X 15 Keiser or Cable Triceps Extension X15 (Use a Band if class is big) Lat Delt Raise X 15 B) 5 Rounds 250 M Row 15 Kettlebell Swings 200 M Ski 15 Box Jumps

Friday A) Back Squat 4 reps @ Tuesday’s weight for 2 working sets after 3 warm up sets B) hamstring work Dead lift. RPE of 8 3 deadstop reps for 3 working sets C) Workout. – hitters – 21-15-9-15-21 reps for time of: Thrusters, 75/55 calorie row

Thursday 9/25 A) 3-4 sets Front Rack Reverse Lunges X10 (5/Side) Jack Knife or Banded Chin Up X5 Hinged Single Leg Hip Opener X 4-5/Side B) 4 Rounds for Time 50′ Walking Lunges 100′ Heavy Object Carry 50′ Sled Drag 12 Gorilla Rows 500M Bike

Thursday A1) pressing work. Incline barbell bench press @ 2020 tempo for 4 reps x 4 sets this week go 5-10 pounds over last week’s final set for all working sets A2) pull work. KB bent over rows @ 2020 tempo for 8/side x 4 sets one @ a time this week – get heavier…