Monday October 4th:
Warm up
20 cal bike + 8 inch worms + 10 DB strict press + 10 DB push press
1 . EMOM x 12
Odd – +1 SHSPU from last week
Even – :40 max calorie row
2 . AMRAP 5:00
10 push press BB
10 push ups
10 cal row
Rest 2:00
AMRAP 5:00
8 push press BB (heavier)
8 push ups
8 cal row
Rest 2:00
AMRAP 5:00
6 push press BB (heavier)
6 push ups
6 cal row
3 . Accumulate
100 push ups
100 sit ups
Thursday October 7th:
Warm up
20 cal bike + 8 inch worms + 10 DB strict press + 10 DB push press
1 . E2MOM x 5
2 strict press 90%
2 . For time
Buy in: 20 burpees
30-20-10
Wall balls
SHSPU
Double unders x 2 (60/40/20)
Buy out: 400 m run
3 . 3 sets:
10 DB strict press
10 push ups
10 v ups