10/26-11/1

Monday - 10.26 took just over 23 mins

10 min Squat / Hip Mobility

+

60 Wallball

60 Box Step-ups (alt)

60 Goblet Squat (#35)

60 No Push-up Burpee

60 Cal Row

Tuesday - 10.27

5 sets:

A1: Birddog x 20 / rest 30s

A2: Deadbug x 20 / rest 30s

+

5 rounds no issues...time slower on runs because did at night in the rain and could not see well

200m Run

20 Russian Swings (#44)

15 Push-up (Deficit 2”)

Wednesday - 10.28

Rest

Thursday - 10.29

A. Front Squat - 8 x 8 / rest 90s (#75-85)did on sat morning after Friday workout due to time constraints on Thursday.  #75.  

+

Strict Pull-up - 26 min EMOM x 2 (alternate between pronated and supinated grip on the minute) *if this is unmanageable drop to 1 rep each minute) 2 reps complete every minute

+

14 min EMOM no issue 

10 Russian Swings  and 6 Slamball

Friday - 10.30 did on Saturday instead of Friday.

7 min AMRAP 9 rds completed

10 Hammer Curls (#20)

5 Deficit Push-up (on db)

+

1 mile Jog (70%) *little faster than Z1

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7 min AMRAP 6 rds plus 10 extensions completed 

10 Seated DB Overhead Tri Ext

5 T2B or K2E

Saturday - 10.31

Rest

Sunday - 11.1

Rest