Monday 9/18 – 6pm

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

PART B
3 Rounds
Ski Erg 200m
20 Walking Lunges
30 Sec Plank Hold

Tuesday 9/19 – 6pm

PART A
10-9-8-7-6-5-4-3-2-1- reps of
Hanging Knee Raises
Abmat Sit-Ups

PART B
Every 3 minutes for 6 Sets Complete:
30 Second Echo Bike
20yd Sled Push
5 Burpees

This should be hard like sprint effort feeling.

Wednesday 9/20 – 6pm

PART A
4 Sets x 10 Reps
Band Face Pulls
Band Pec Flys

PART B
Complete 2 Rounds
Run 800m
15 Wall Balls
15 Bench Press

Thursday 9/21 – 6pm

PART A
Shoulder Press 5, 5, 3, 2, 1, 1, 1

PART B
AMRAP in 14 minutes:
28 Double-Unders (scale: 60 Single-Unders)
14 Single Arm DB Push Press (7 each side)
10 Wall Walks (feet to wall)

Friday 9/22 – 8am

PART A
EMOTM for 9 mins
Mins 1-3: 3 Hang Power Cleans
Mins 4-6: 2 Hang Squat Cleans
Mins 7-9: 1 Squat Clean 

PART B
10-9-8-7-6-5-4-3-2-1 reps for time:
Handstand Pushups
-Run a 15yd Suicide on the turf after each set