Thursday 10.19.17

Warm Up - 3m Ski Erg, increase intensity every minute.

3 Rounds:

1,000m Row

40/30 Calorie Assault Bike

Friday 10.20.17

15m - Dynamics

10m - Explanation

Strength - 25m to establish:

  • 5RM Front Squat

Strength Part 2 - 5m to establish:

  • Max Strict CTB Pull Up

MetCon - FT:

30 Burpees

400m Run

*8m time cap

Saturday 10.21.17

15m - Dynamics

15m - Movement Prep & Build Up

20m AMRAP, You Go I Go, with a partner:

6 Pistols/Leg (each)

5 Deadlifts (Each) 275/185

4 Muscle Ups (Each) or 2:1 CTB/PU

200m Run together