9/27/2018-THURSDAY WORKOUT

STRENGTH 4sets sumo Deadlift X8 @75% rest 90 Sec deadlift Rack Pull Hold x10 @110% Of 1rm Deadlift rest 90 Sec METCON 4 Sets e5mom 200m Run 10 DL(275/185) ME Heavy Wallballs (30/20) *once you pause w/Wall-ball Or Drop = Set Over...

9/26/2018-WEDNESDAY WORKOUT

SKILL 30 Mu For Time 40 C2b Pullups For Time 50 Pullups For Time 60 Ring Rows For Time *8 Min Time Cap choose One Of The Events” Long Rest After The Gymnastics Portion 1 Set All Out Effort 1 Min Bike For Cals...

9/25/2018-TUESDAY WORKOUT

SKILL/STRENGTH 3 Rounds 5 Kb Windmills Per Side 5 Cossack Squats Per Side 5 TGU Each Arm :30 Ring Plank METCON 5 Rounds 20/17 Cal Row 10 Push Jerks (135/95)...