4 October

Training AM Session (6a)

A. Pink Loop

B1. 15 Cal Bike Sprint
B2. 6 Pullups
B3. 20 Ring Dips
B4. 5 Anderson Squats (135/185/235)
B5. Banded Pressdowns
B6. 60 Sec Bicep Hold (55#)
Rest 3m, x3

C. Crossover

D. Mobility


Training PM Session (130p)

A. 5x5 Strict Press
*145/150/150/150/150

B. Every 2:00 For 20:00
Even: 500m Row
Odd: 12 Burpees To Target + 6 T2B (Max T2B Last Round For Tiebreaker)
*10+26

C. Strict Pullups OTM (10-1)

D. Weighted Step-ups
25 Each Side