Sunday – Oct 19, 2025

Sunday

A) Capacity Day

teams of 2

3:00 on / 3:00 off x 30:00 of work for max

P1 goes then P2 goes

500m bike erg

20 goblet squats

amrap wall walks

p1 does 3 full minutes, then P2 does 3 full minutes

3 rounds

standing bnaded flies x 20

db skull crusthers. x15

straight bb curls x 15

3 rounds

DB front delt raise x 10

crossbody hammer curls x 10/side – alt

floor DB hex press x 10