18 October

Training AM Session (6a)

A. 10m Bike (5,000m)

B1. 6 Pullups
B2. 5 Anderson Squats (135/165/215)
B3. 20 Ring Dips
B4. 10 KB DL - 20 KB Shrugs - 10 KB DL (1.5)
B5. Tricep Face Curls
B6. Kickbacks
Rest 3m, x3

C. Crossover

D. Mobility


Training PM Session (2p)

A. Strict Press, 5x5
*Complete @ 165#

B. Open Workout 20.2
20m AMRAP:
4 DB Thrusters (50)
6 T2B
24 DU's
*24 Rounds