September 30, 2022

Calm before the storm Amrap 50 10 deadlifts 135/95 10 bosu bench (60/40’s) Run 8 deadlifts 225/155 10 bosu bench Run 6 deadlifts 315/225 10 bosu bench Run 4 deadlifts 405/265 10 bosu bench Run 2 deadlifts 455/315 10 bosu bench Run

September 29, 2022

Warm up 2 rds Single arm oh carry down and back each side 10 single arm banded cross body high pull each side 10 reverse Nordic curls 20 bird dogs Strength Complex 3 deadlifts + 3 hang power cleans + 3 shoulder to overhead Amrap 20 6 HPC 12 Toes to bar RUN

September 28, 2022

Warm up 3 rds 10 sky reaches each side 10 knee push aways each side 20 walking hamstring 20 toe raises Then Fish game x2 with a 2 minute rest between attempts Workout Emotm 21 Minute 1 Wallball Minute 2 Calories Minute 3 Rest