Thursday, October 31, 2024

A) I.W.T

8 bb incline bench press

2/1 rope climbs or 8 ring rows or 3-5 strict pull ups

10/8 cal bike erg

x10:00

rest as needed

B) I.W.T

3 weighted Pull ups

6/4 cal ski erg

10/8 dips [matador or bench or push ups]

x10:00

rest as needed

C) Capacity Thursdays

450m FC @ 35/24# per hand or 55/35#

-into-

5.4.3.2.1 or 2x strict HSPU

wall walk

after each set of wall walks or HSPU do 10 kb gorilla rows