Friday’s Workout
Competition

AMRAP 5
10 Cal Row
5 Deadlifts (315/220)
Rest 2 Minutes
AMRAP 5
10 Cal Row
5 BMU
Rest 2 Minutes
AMRAP 5
10 Cal Row
5 Lateral Burpees
Rest 2 Minutes
AMRAP 5
ME Cal Row
Score = Total Reps

Saturday’s Workout

40mins of Work on the :40:20
Station#1
DB Push Press
Station #2
SA KB Snatches (alt)
Station #3
Lateral Box Step Overs
Station #4
MB Sprawl/Football Burpees
Station #5
AS Bike

Sunday’s Workout

For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
D-Ball G2OS (100/70)
Box Jumps (28″/24″)

Monday’s Workout
Practice

“Squats on Squats Monday”
A) Front Squats 5×5 @ 85%
B) 21-15-9 FQ
Dip
Assault Bike
DBall Squats (Front Rack Hold)

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