10/19-10/25

Front or Goblet Squat (moderately heavy)  - 10 min EMOM x 5 #55,55,60,60,65

+

20-15-10 complete...13:19

Thruster (#55)

Pull-up

Tuesday - 10.20

5 rounds:  did this on Saturday because traveling on Tuesday and no time to work out with work schedule 

 Strict T2B or K2E x 10-12 / rest 30s

 Birddogs x 30 alt / rest 30s

 Hollow Hold to Superman to Hollow x 10 / rest 2 min (1 rep = back to belly to back)

+

5 rounds for time  did not do this workout this week due to travel schedule 

500m Row

15 DB Bench (#25-30)

Wednesday - 10.21

Rest

Thursday - 10.22

5 Rounds complete...time of 23:54

Deadlift @ 30X1  x 10 (moderate) / rest 20s. Did #95

Burpee x 10 / rest 20s

Pull-up x 10 / rest 60-90s

Friday - 10.23. Completed 5 rounds in the 18 mins

18 minute EMOM

200m Run

Overhead Lunge Step x 20 alt (#25 plate)

Wallball x 20

Saturday - 10.24

5k Row (time trail). Time of 22:26

Have not done this before....could have paced a little faster in the beginning maybe...will try that next time but overall felt kept it very consistent throughout the 5K

Sunday - 10.25

Rest