Thursday Oct 21st

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Reps are touch and go.
After each set of deadlifts, perform 10 Double
Russian KB Swings for maximum
explosiveness, 53s/35s or less
Rest 3-4 minutes after the swings.
The goal is for each set to be roughly 2.5% or
simply slightly heavier than last week


AMRAP 10 Minutes
:45 Farmers Hold 30s-100s
5 Partner Hamstring Curls
10 Empty Bar Good Mornings (Tempo on the
way down, fast on the way up)

15 Min AMRAP
5 Push Ups/HSPU
10 WallBalls
15 Air Squats

Rest 5 Min

9min AMRAP
10 Runner runner suitcase
10 Mod Burpee Plank Jack
10 Single Leg Vups Total

Back Squats
3×7 @70
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