23 September

Training AM Session (6a)

A. 10m Bike Erg (4,700m)

B1. 6 Pullups
B2. 20 Ring Dips
B3. 15 Heavy Slamballs
B4. 12 Seated BB Press
B5. Hammer Curls
B6. 5# Circles
Rest 3m, x3

C. Crossover

D. Mobility


Training PM Session (130p)

A. Build To A Tough Triple Back Squat
*335

B. 20 Rep Back Squat
*225

C. Every 2:00 for 16:00
The Club
200m Run (1st Curb)
7 Thrusters (95)
7 T2B
Max Cal Ski In Remaining Time Each Round
*102 Cals (14,13,13,13,13,11,11,12)

D. Pullovers x20