21 October

Training AM Session (6a)

A. Pink Loop

B1. 15 Cal Bike Sprint 
B2. Pullups
B3. Ring Dips
B4. DL - Shrugs - DL (10-20-10)
B5. Hollow Holds (60s)

C. Crossover

D. Mobility


Training PM Session (130p)

A. Build To A Heavy Triple Back Squat
*345#

B. 20 Rep Back Squat (Week 7)
*265

C. With A Partner (Team Punishment)
3 RFT
400m Run
10 C&J (155)
500m Row
Plank = Row Time (Top Of Pushup, Synchro)
*16:07 (Brent)