Wednesday, November 8
in 15 minutes complete 3-4 rounds
Push Press x5
DB row-hold in a plank, 20″/20″
narrow push up x5-10
Rest 5 min
Two Rounds for Time:
200 m x2
Rest same as previous
400 m
Rest same as previous
600 m
Rest same as previous
Friday, November 10
5-minute AMRAP
5 Squat, 10 Push up, 15 squat
Row to accumulate 1600 m
Rest 2 min
In 5 min
2 Rounds
10 wall ball
10 Box jump
Bike to accumulate 3-miles
Sunday, November 12
For Time:
8 Devils press (50/35)
Rest 1′
8 Devils press
16 box jump overs (30/24)
Rest 1′
8 Devils press
16 box jump overs
20 med ball sit ups
Rest 1′
8 Devils press
16 box jump overs
20 med ball sit ups
40 db walking lunges
rest 1′
8 Devils press
16 box jump overs
20 med ball sit ups
40 db walking lunges
60 wall balls