Monday Sept 29

A1. Front rack reverse lunge; 6-8/leg x 4; rest 60 sec

A2. Russian KB swing x 15 HEAVY x 4; rest 60 sec

B1. Seated DB press; 12,10,8,6; rest 30 sec (build)

B2. Wall walk x 3; 30 sec rest

B3. FLR 30sec hold on Rings / 90sec rest

+

for time:

Row 30 cals

20 Pendlay Rows @75

Row 20 cals

20 Renegade Rows #20/h

Row 10 cals

Tuesday Sept 30

AM

A. Segmented clean DL 2,2,2,2,2; rest 2 min (135#+) 135-155-165-175-185

C1. DB Single Arm Row  8-10x 3; rest 30 s 25#

C2. DB bench press; 8-10 x 3; rest 30s 25#

C3. Hollow Rock 30sec c 3/ 2:00 rest 10 

+

3 sets for time:

Row 20 cals

10 DB To Shoulder  + Push Press #35/h

15 Burpees

rest walk 2 min

- consistent times per set

5:36 - 5:08 - 5:10

Wednesday  Oct 1

off

Thursday Oct 2

A1. DB Split squat @3111; 5-7/leg x 4; rest 1 min 75#

A2. GH raise @40X0; 6-8 x 4; rest 1 min

B1. Standing Behind the Neck Press @2010; 10,8,6,4 / 60s rest 50-50-60-70#

B1. BB Shrugs 10,10,10,10 / 2:00 rest 115#

+

5 rds@ consistant

10 cal AD

Run 100m

25m single arm FW (alt arms per set)

8 Box Jumps Step down 20"

Friday Oct 3 

4 sets:
A1. Dead-Lift TnG; x5 W/ #135 / 30sec rest
A2. Ring Push ups x  8-10 / 30sec rest between sides
A3. Db Russian Step ups Alt  8 steps #20/h  / 30sec rest
A4. Plank hold on Rings 45 sec / 60sec rest

+

4 Sets each for time; improve time each round — 80,85,90,95% efforts

10 Russian KBS 1.5pd

10 Burpees

25 DU

1min walk rest

Saturday Oct 4

45-60min Walk/hike out side unplugged