5 October

Training Session AM (515a)

A1. 20 GHD's
A2. 15 Back Extensions
A3. 15 Reverse Hypers
Rest 2m, x2

B. 10-20-10 DB Triplet

C1. EZ Curls
C2. EZ Skull Crushers
Rest 2m, x4 (50/70/90

D. Mobility 

Training Session PM (130p)

A. 12m EMOM
Min 1: DU's
Min 2: T2B
Min 3: Heavy Swings
*Can only work 1st 30 Seconds
*58/58/58/59
*21/19/21/21
*16/17/17/17
*225 Reps (DU's/3)

B. Box Squat; Build To Heavy Single
*400#

C. "Aisle Seat"
3 RFT
400m Run
15 Back Squats
15 S2O (135)
*8:07 (7:58 Last Year)

D. Bear Hug Holds, 30 Seconds
*Big Red/Big Red/Big Red