Warm up:

chill pace


cal row

7 right arm db thrusters 50/35

7 left arm db thrusters 50/35



A. 15 min to find 3 rm push press

B. Class

C. 4 sets of hand over hand sled pull

full length of white rope at end of the rig

rest 2-3 minutes between sets

D. Yesterdayโ€™s Row work or

every 5 minutes for 15 minutes

bear crawl 100โ€™

1 mile Assault bike

10 jumping lunges


Monday, October 15th, 2018 at 10:26 pm / Competitive