Thursday October 5th

FIT

SKILL
EMOM 10
1) 7 Bench Press
2) Deadlifts
Both @ 65%1RM Across all sets
WOD
AMRAP 15
100m Farmer Carry
20/15 Calorie Bike / Ski or 25/20 Row
Rope Climbs

D - Choose
F - 2 Rope Climbs
P - 3 RC / 1 Legless + 1 Legged

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BURN

SWEAT
EMOM 16
1) 7 DBL DB Snatch
2) :45 Plank
3) :45 Front Step + Back Step Lunges
4) :30 Weighted Sit ups

STRENGTH
5 SETS:
20 Banded Deadbugs
10/side Banded Russian Twists
20 Bicycles