Sunday. A) Capacity Sunday’s 3 rounds 1K bike erg 20 db or bb hang hang power cleans 500m ski erg + 3 rounds 1K bike erg 3/2 rope climbs 100′ kb farmers carry B) Arm Pharmin to Finish 50.40.30.20.10 sit ups empty bb curls empty bb skull crushers

Saturday. A) superset. A1. rear-delt fly — 3×12–15 (last set rest-pause) A2. Prone incline Y-raise (lower-trap bias) — 3×12–15 then B1 OH tricep ext x 10/side x 3 B2 copenhagen plank x :10/side x 3 B) Workout. Teams of 2 3 rounds for time of: 900-meter run – together 30 Pull ups 30 burpee box…

Saturday 9/6 A) EMOM X3 Rounds 250 M Bike B) Every 5 Minutes X 4 Rounds 200 M Run (500 Bike) 12 Single Arm DB Snatch 6 Burpees 100 Ft Heavy Object Front Carry C) If time 2-3 Sets Band Pull Aparts X 20 Banded Good Mornings X 10

Friday A) Back Squat, eccentric focus 6 sec. lower for 2 reps x 2 sets buidling heavier then last week and hold that for the two working sets 3 warm up sets B) hamstring work, eccentric Barbell RDL’s @ 6 sec. lower for 4 reps x 3 sets – same weight as last week’s final…