Monday 9/1 A) 3 Min EMOM 150 Row Sprint B) 3- 4 Sets Split Stance Sumo Deadlift X 8/ Side Gorilla Rows X 12 Rest :60 Sec C) 4 Rounds 2 Min on: 1 Min Off 5 Box Jumps 10 Kettlebell Swings AMRAP Row

Sunday. A) Capacity Day Teams of 2 12 amrap = teams of 2 1 rope climb or MU + 100m run or 250m bike erg [alt. rounds] + 20 rounds- you go / I go 50′ SB carry or double kb front rack carry 10 air squats finsiher db flies x 15 reps seated db…

Sat 8/30 A) 400 M Run or 1 K Row Rest 1-2 Min B) 18 Min AMRAP 5 KB Deadlifts 100 Ft Farmers Carry 10 Vertical Toe Touches Rest 1 Min 10 Kettlebell Swings 50 Ft Front Rack Carry- R 50 Ft Front Rack Carry- L 20 Flutter Kicks Rest 1 Minute

Saturday. A) superset. kb gorilla rows x 20 reps standing alternating kb arnold press x 20reps x3 rounds then hollow band pull to hips x 20 reps front delt raise x 20 reps x3 rounds B) Workout. Teams of 2 75 burpee box jumps 24/20″ 800m run 150 ball slams 30/20# 800m run 75 cal…