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Thursday 2/3

Conditioning

Grenade Launcher Teams of 2 10 Wall Walks 6x50ft Front Rack Double Dumbbell Walking Lunge (50’s/35’s) (3 each) 10 Wall Walks 100/80 Calorie Assault bike or 80/65 Calorie Echo Bike 10 Wall Walks 100 Double Dumbbell Squats (50’s/35’s) 10 Wall Walks * Entire section of 50ft must be completed before switching with partner * *Individual Option 4 Wall Walks 100ft Front Rack Double Dumbbell Walking Lunge (50’s/35’s) 4 Wall Walks 40/32 Calorie Assault bike or 32/24 Calorie Echo Bike 4 Wall Walks 40 Double Dumbbell Squats (50’s/35’s) 4 Wall Walks

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Friday 10/20

Strength Shoulder Press 1x8 Shoulder Press: - Establish an 8 RM for the day Conditioning Uno 9:00 AMRAP Round 1: 3 Power Cleans (155/105) + 1 Wall Walk Round 2: 3 Power Cleans (155/105) + 2 Wall Walks

Thursday 10/19

Conditioning Yu-Gi-Oh 2 rounds 30 Kettlebell Goblet Squats (53/35) 30 Step Ups (24/20) 30 Kettlebell Swings (53/35) 30 Box Jumps (24/20) (OR Step Ups holding KB) Skills and Drills Double-Unders:

Wednesday 10/18

Strength Back Squat 1x8 Back Squat: - Establish an 8 RM for the day. Conditioning Rummy 4 sets (1 set every 5:00) Even Sets: (0:00, 10:00) 15/12 Calorie Row 15 Burpee Broad Jumps (4/3ft) 15/12 Calorie

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