7 October

Training AM Session (6a)

A. Pink Loop Run

B1. 15 Cal Bike Erg Sprint
B2. 6 Strict Pullups
B3. 20 Ring Dips
B4. 15 Heavy Slamballs
B5. 15 DB Hammy Curls
B6. 20 Banded Tricep Pressdowns
Rest 3m, x3

C. Mobility


Training PM Session (1p)

A. Build To A Tough Triple
*345

B. 20 Rep Back Squat
*245

C. "Mash"
Tabata Mash
-Burpee Broad Jumps
-Bike Cals
-Wallballs
-Hang Power Cleans (135)
-Rest Stations
*51/52/52/51/50/50
*306 Reps

D. 20 Pullovers (Red KB)