10/8/19

STRENGTH FRONT SQUAT 3 X 4 90% WORKOUT AMRAP 15 30 DOUBLE UNDERS 20 WALKING LUNGES 10 WT’D SITUPS 35/25, 25/15, 15/10  

10/7/19

STRENGTH DEADLIFT 3 X 4 90% WORKOUT 10-9-8-7-6-5-4-3-2-1 POWER CLEAN 135/95, 95/65, 65/45 LATERAL BURPEES OVER BAR 2 AB ROLLERS BETWEEN EACH ROUND  

10/4/19

WORKOUT FOR TIME 4 ROUNDS 10 KB SWINGS 70/50, 50/35, 35/25 10 LEMON SQUEEZERS REST 2 MIN 4 ROUNDS 10 KB SDHP 20 FLUTTER KICKS  

10/3/19

STRENGTH SHOULDER PRESS 3 X 4 90% WORKOUT FRAN 21-15-9 THRUSTERS 95/65 PULLUPS  

10/2/19

STRENGTH EMOM10 EVEN 30 SEC DOUBLE UNDERS ODD 30 SEC WEIGHTED PLANK WORKOUT FOR TIME RUN 800m -THEN- 3 ROUNDS 5 DB PLANK ROW/SIDE KNEES/SQUAT CURL 50/35, 35/25, 25/15 10 DB LUNGES 20 DB RUSSIAN TWIST -THEN- RUN 800m