Monday, 11/8/21:
A. Back Squat- Work to 1 RM in
20 minutes
+
5 min Clock:
Max cal AB

Tuesday, 11/9/21:
5 Sets:
12 DB Front Rack Lunges (50/35)
10 TTB
200m Run SPRINT
Rest 2 min bt

Wednesday, 11/10/21:
A. Strict Press- Work to
1 RM in 15 minutes
+
AMRAP 7:
2 DB Push Presses (50/35)
2 Burpees over DB
4 DB Push Presses (50/35)
4 Burpees over DB
6/6, 8/8, etc..up by 2’s

Thursday, 11/11/21:
EMOM 20:
Min 1: 10/8 Cal Ski
Min 2: 12 DB Floor Presses (50/35)
Min 3: 20-25 Situps
Min 4: 12 DB Hang Snatches (50/35)

Friday, 11/12/21:
A. Deadlift- Work to
1 RM in 20-25 minutes
+
1 Set @ TOUGH Pace:
800m Run

Saturday, 11/13/21:
5 min Clock:
6 DB Hang Squat Cleans (50/35)
10 Pullups
25 DU’s
Rest 2 min x 4 sets
**Can scale up pullups to C2B OR
3-5 Ring MU

Sunday, 11/14/21:
20 min clock:
600m/500m Row
10 Devil’s Press (50/35)
20 Tuck Ups
**Reps split however**

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