Monday 10/3

A.
Backsquat
E2MOM 18min (10 sets):
2 reps building to a heavy set (ideally up to their 90% range if possible)

B.
For TIme:
Buy in: 800m run

Then…

100 DUs
75 wallballs (20/14)
50 kbs (32kg/24kg)
25 pullups
1 legless rope climb from seated position

Masters
A.
Same

B.
For TIme:
Buy in: 400m run

Then…

150 Single Unders
40 wallballs (20/14)
30 kbs (32kg/24kg)
20 pullups
2 rope lay downs

Friday 9/30

A.
Front Squat:
In 15 minutes build to a heavy 1RM

Then…

ONE set: max front squats @ 60% of todays 1RM

B.
FLEX FRIDAY:

4RFT:
10 bench press (135/85)
20 cal row
60 DU

Masters
A.
Same

B.

B.
FLEX FRIDAY:

4RFT:
10 bench press (95/65)
15 cal row
120 Single Unders