Monday, 10/18/21:
A. Back Squat
3 @ 70% TM*
3 @ 80% TM*
3+ @ 90% TM*
rest 2 minutes between sets
*add 5-10# to weights used on the first cycle*
B. AMRAP 7
10 Pistols (5/side)
10 Push Ups

Tuesday, 10/19/21:
For Time:
4 Rounds
400m Run
20 Alt DB Snatch (50/35)
10 Box Jumps (30/24)
rest 3 minutes b/t sets
**L2: 300m Run, 35/25
L3: 200m Run, 25/15

Wednesday, 10/20/21:
A. Strict Press
3 @ 70% TM*
3 @ 80% TM*
3+ @ 90% TM*
rest 2 minutes between sets
*add 5-10# to weights used on the first cycle*
B. 3 Sets:
50 Double Unders
12 Shoulder to Overhead (135/95)
*7 minute cap*

Thursday, 10/21/21:
4 Sets:
Assault Bike x 25/20 Cals
rest :30s
16 DB Front Rack Lunges (50/35) (8/side)
rest :30s
5 Wall Walks
rest 2 minutes b/t sets

Friday, 10/22/21:
A. Deadlift
3 @ 70% TM*
3 @ 80% TM*
3+ @ 90% TM*
rest 2 minutes between sets
*add 5-10# to weights used on the first cycle*
B. 3 Rounds:
5 Manmakers (50/35)
300m Run
*9 minute cap*

Saturday, 10/23/21:
Westchester Fit Partner Throwdown!
No regular classes!

Sunday, 10/24/21:
Partner Helen-ish
3 Rounds
1k Row
30 American KBS (70/53)
30 Pull Ups
**Work split however**

**Please note: workouts subject to change without notice.**