Saturday. A) superset. A1. kb gorilla rows x 10 reps x 3 A2. weighted single leg calve raise 3 sec. lower for 5/side x 3 then B1 Landmine press – single arm – x 8/side x 3 B2 Vertical toe touches x 20 reps x 3 B) Workout. Teams of 2 Complete as many rounds…

Saturday 9/13 A) 5 Minute Intervals :30 Sec on/ :30 Sec Off Max Row Distance B) Every 3 Minutes for 15 Minutes 200 M Row 10 No PU Burpees (Feel Free to Scale Up) C) Remaining Time 3 Sets :30 on/ :30 off Plank Hold (Weighted)

Friday 9/12 A) 5 Min EMOM :20 Sec Rope Slam B) 6 Rounds 500 M Bike 15 Kettlebell Swings 10 Sit Ups C) 2-3 Sets 15 Hammer Curls 10 Tricep Kickback 10 Dumbbell Upright Row

Friday A) Back Squat, eccentric focus 6 sec. lower for 3 reps x 2 sets hold last week’s final weight for the two working sets 4 warm up sets B) hamstring work, eccentric Barbell RDL’s @ 6 sec. lower for 4 reps x 3 sets – go 20# heavier this week from last week C)…