October 2019

THURSDAY October 31, 2019 A Shoulder Press (3-3-2-2-1-1-1-1)*50/60/70/75/80/90/95/98% B Accessory Work:Renegade Rows (3x10)*Rows only, no push-upGood mornings (3x5)*bar onlyHigh Box Jumps (3x5) C 15 min AMRAP:500m Row40 Air Squats30 Situps20 Pushups10 Up Downs D Mobility (5 min)

TUESDAY October 29, 2019 A Push Press (3-3-2-2-1-1-1-1)*50/60/70/75/80/90/95/98% B Tabata:Row (Max Cal)Lying Leg RaisesMuscle Ups (Ring or Bar)RKBS (53/35#)*8x, :20 on / :10 off *score: lowest rep count for each exercise (except Row)*scale for MU: Ring Dips > Dips > Box Dips > Parallete Dips >

THURSDAY October 24, 2019 A Shoulder Press (5x3)*work up to 85-90% of 1RM B 30:30 x 4 of:RKBS (53/35#)Erg Bike / Assault Bike (legs only)Wallballs (20/14#)10m Shuttle RunsSlamballs (any)*:30 work / :30 rest*NO Score C Accessory Work100 Unbroken Singles