MONDAY, SEPTEMBER 26
10-1 MINUTE INTERVALS
180′ SHUTTLE SPRINT
3 DEADLIFTS 315/205
MAX CAL ECHO BIKE
*REST 2:00 MIN BETWEEN INTERVALS
TUESDAY, SEPTEMBER 27
“INGRID”
10 ROUNDS
3 SNATCHES
3 BURPEES OVER BAR
WEDNESDAY, SEPTEMBER 28
WITH A PARTNER
5 ROUNDS (YOU GO, I GO)
1 ROPE CLIMB
10 ALT DB LUNGES
5 DB DEVILS PRESS
10 ALT DB LUNGES
1 ROPE CLIMB
THURSDAY, SEPTEMBER 29
20 MIN ROW
EVERY 2:00 ALT BETWEEN:
A) 10-15 PULL-UPS
B) 10-15 DUMBBELL BENCH
FRIDAY, SEPTEMBER 30
5 SETS
5 STRICT PRESS
EMOM X 12
1.MAX HSPU
2. 5 SANDBAG CLEAN + HOLD REMAINING TIME
3. REST
SATURDAY, OCTOBER 1
AMRAP 20
P1: SLED PUSH & DRAG
P2 & P3: 1 WORKS ON SKI
*SLED IS TIME KEEPER*
SUNDAY, OCTOBER 2
FOR TIME
10,9,8…1
THRUSTERS 95/65
1,2,3…10
KBS 2/1.5 POOD
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