Monday 9/16- 6pm

Tuesday 9/17- 6pm

PART A
Back Squat 5, 5, 3, 2, 1, 1, 1

PART B
AMRAP in 12 mins
Sled Pull 20 yds (45/25)
10 HR Push-Ups
15 Abmat Situps

Wednesday 9/18- 6pm

PART A
8 x 2 reps 
Hang Power Clean

Note: Find a heavy double for the day.

PART B
10-9-8-7-6-5-4-3-2-1 reps of
MB Squat Clean
Seated Pull-Ups

Note: With seated pull-ups, play with pull-up and chin-up grips. Mix it up!

Thursday 9/19- 6pm

PART A
3 Sets 
10 Rower Pikes
30 sec Side Plank R
30 sec Side Plank L

PART B
10 Rounds
12 KB 1/2 Swings
30 Dubs/60 Single-Unders

Friday 9/20- 8am

PART A
3 Sets of 10 Reps
DB Arnold Press
DB Lat Raise + Front Raise Combo (5/each)
DB Rear Delt Flys

PART B
21-15-9 reps
DB Bench Press
Stability Ball Pikes
20yd Bear Crawl
20yd Crab Walk