MONDAY, OCTOBER 3
5 SETS
3 BOX SQUATS
FOR TIME
5-10-15-20-15-10-5
CALORIE BIKE
DB BOX STEP UPS 35s/25s
TUESDAY, OCTOBER 4
4 ROUNDS
10 HSPU
15 TOES TO BAR
50 DOUBLE UNDERS
REST 1:00 B/T ROUNDS
WEDNESDAY, OCTOBER 5
“MAHSA”
AMRAP 22
1 ROPE CLIMB
9 THRUSTERS 135/95
13 BAR FACING BURPEES
200M RUN
THURSDAY, OCTOBER 6
4 SETS
5 DB MONDO PRESSES
SS: 10-15 BAND PULL APARTS
AMRAP 8
12 ALT DB SNATCHES
12 ALT DB LUNGES
FRIDAY, OCTOBER 7
5 X 3:00 INTERVALS
25 AIR SQUATS
250M ROW
MAX STRICT PULL UPS
IN REMAINING TIME
REST 1:00 B/T SETS
SATURDAY, OCTOBER 8
AEROBIC CAPACITY SEMINAR
NO CLASSES
SUNDAY, OCTOBER 9
EMOM X 25
1: 12 BOX JUMP OVERS
2: 12 CAL SKI
3: 6 SANDBAG CLEANS
4: 6 MUSCLE UPS
5: REST
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