2020-10-26

** Don’t for get that Justin and Cortney will be delivering shakes and teas TU/TH. A new order sheet has been put up at the gym**

Week 3 Running
Oct 26th-31

10 Min EZ Warm Up
7 Rounds
1 Min Fast/2 Recover

EMOM 3 for 18 Min
400 Meters

EZ 20-30 Min Run
You have to go slow to get faster
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Monday
Work to heavy Squat Snatch

15 BF Burpees (over DB)
20-16-12-8-4
DB Snatch
Single arm OH squat
15 BF Burpees

Tuesday
Back squat
4×1 @ 95%
2×8 @ 75%

10-1
S2O
1-10
Box Jump Over

Wednesday
Work to a heavy single DL

3Rds
500M Row
15 Thrusters
15 T2B
*Rest 2:00 after each round

Thursday
FS 4×5 @ 70%

5Rds
1:00 Bike
1:00 Row
1:00 Ski erg/Run/DU’s
1:00 Rest

Friday
Work to heavy single Clean and Jerk

Every 4min for 5Rds
15/12 Bike Calories
20 lunges (10/leg)
12 Slam Balls
*every round should be no longer than 2.5min scale accordingly