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October Week I

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SWEAT Mondays
AMRAP 38
Bear Crawl-Run Complex
10 Alt Burpee DB Ground-2-OH 50/35
20 Russian Twists 45/25 (Advanced Ladies Use 35)
10 Single Arm Ring Rows ea Arm
20 Shoulder Taps

Tuesday
Thick Legs
5×5 Back Squat @ 70%
3s Tempo Down

Conditioning
10 Min Cap
100 American KB Swings 53/35
*10 HR Push Ups if KB stops

STRONG Wednesdays
TEMPO ARMS
*Gang this strength day will be all about TIME UNDER TENSION. Take it slow, embrace the suck!

Superset 1 – 4×15
BB Curls
OH Band Tri Ext

Superset 2 – 4×15
Single DB Skull Crushers
Single DB Curl

Superset 3 – 4×15
Band Hammer Curls
Plate OH Tri Ex

Thursday
5×3 Hang Muscle Snatch

Conditioning
21-15-9
Pull Ups
Push Press 115/80
Ball Slam

Friday
Megan Thee Stallion Knees
Back Squat 5×3 @ 80%

Conditioning 
15 Min Cap
10-20-30-40-50-60
Double Unders
Band Bicycle Crunch