Wednesday, October 18
4 Rounds for Quality
Back Squat + Front Squat, 5 + 3
Plank Shoulder Taps, x30
Tempo Push Up @3110, ME
Then EMOM x16
SA DB Bench Press, x8/8
Loaded Step Up, x12
SA OH press, x8/8
Bike, 10/14 cal
Friday, October 20
In 2 minutes x 4
250 m + 2 burpees
Rest 1 min
Add 2 burpees per round
In 3 minutes x 3
400 m + 2 box jumps
Add 2 box jump per round
Rest 90″
In 4 min x 2
800 m + 2 burpee box jumps + 2
Sunday, October 22
1′:1′, 2′:2′, 1′:1′
Then in 7′ – 2 rounds
DB lunge step
Alt DB Snatch
SA DB Thruster
Plank
1′:1′, 2′:2′, 1′:1′
Then in 3.5 min – 1 Round
DB lunge step
Alt DB Snatch
SA DB Thruster
Plank