Wednesday, September 20
EMOM x 11
DB Rows + Push Up x 15+10 x 3
Rest
DB Rows + Push Up, 10+10 x 3
Rest
DB Rows + Push Up, 5+10 x 3
AMRAP 3 minutes – 5 Rounds
Shoulder to Overhead, x 5
Deadlift, x 10
Box Jump, x 15
Rest, 1 minute
Friday, September 22
1 Minute max efforts
Sunday, September 24
For Time: 28 min cap
Row 1 mile
Then 4 rounds
burpee box jump over x 10
renegade rows with push up x10
Rest 1 min after each round
Then 800 m row