Saturday. A) Workout. Teams of 2 \ 75x db push press 100x calorie bike erg 75x pull ups 100x calorie row 75x db box step overs, 20/15″ 100x calorie ski erg B) superset. supported kb rows x 12-15 db ext rot x 10/side x2-3 rounds Incline trap 3 raise x 12 copenhagen plank x :15/side…

Friday 9/19 A) 5 Rounds 10 Wallball 10 Hanging Knee/Leg Raises 10 Walking Lunges 150M Ski B) 6 Min Circuit 20 Banded Curls 20 Banded Tricep Extensions 10 Front Delt Raises :40 Sec Plank C) Remaining Time: 2-3 Rounds 10 Hollow Ups 10 Arch Ups

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 7 3 deadstop reps for 3 working sets C) Workout. – hitters – 5 rounds for time 30 kb swings 55/35# 30 sit ups

Thursday A1) pressing work. Incline barbell bench press @ 2020 tempo for 4 reps x 4 sets A2) pull work. KB bent over rows @ 2020 tempo for 6/side x 4 sets B1) Laying floor press- close grip position 8reps over 3 sets B2) Neutral grip pull ups. AMRAP x 3 ses B3) Barbell curls….