Monday 9/22
A. EMOM for 10 min
Odd - 20 KBS
Even - 10 Ring Dips
B. EMOM - 10 min
Odd - 15 Goblet Squats
Even - 6 Ring PUs
C. Sled Sprints - 50#
30 sec on, 1 min off x 6
Wednesday 9/24
4 rounds at Z1 pace of
A. Back Squat - 8 (195-225-255-285)
B. Pull-ups x 8
C. HSC x 5 (135-145-155-165)
D. Press x 8 (95-105-115-125)
E. DL x 8 (225-255-285-315)
F. AB wheel (standing/kneeling) x 12
H. HSWalks
Friday 9/26
20 min AMRAP of
Single arm - switch hands q round
3 KBS
3 FS
3 PP
Total: 26
+
One lap w/ 50# sled FT: 3:46
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