Monday 9/22 A) 4 Rounds E2MOM 250/300 M Row B) 2-3 Sets Back Extension Hol X :10 Sec (Sub RDL X 5 w/ 3 sec lower and 3 second pause at bottom) Russian Twists X 10 C) 3 Rounds 10 Kettlebell Swings 10 Burpees 10 Ball Slams 10 Tuck Ups 10 Box Jumps

Monday 9/22/25 A) Weighted Pull Up. take 70% of this double and do 4 reps for 3 sets have a warm up to this weight today if you cannot do a weighted pull up then look to do 5 sets of 6-8 bb bent over rows B) 3x super set push up depth drop x…

Sunday A) Sunday Fun Day. teams of 2 share reps – 80 db front squats 50/35# 80 cal run 60 devil press – shared 50/35# 60 cal run 40 db walking lunge steps 50/35# 40 cal run 30 devil press – 50/35# 30 cal run finisher: banded tricep press downs x 20 bb curls x…

A) 5 Minute EMOM 100 M Run B) 10 Rounds 1 Min On: 1 Min Off Begin each Round with: 5 Shuttle Runs or 200 M Bike 100 M Ski or 100 M Row Then AMRAP: Min 1 Jump rope Min: 2: Burpees Min 3: Power Cleans and Press Min 4: Balll Slams Min 5:…