Monday
Labor Day – No PF
Tuesday
2 Rounds For Time:
400m Farmer Carry with (2) 35/20 DBs
100 Double Unders or 150 single unders
400m Overhead Farmer Carry with (1) 35/20 DB (200m on each arm)
100 Double Unders or 150 single unders
Wednesday
10 min EMOM:
Min 1: 15 Wall Balls 20/14
Min 2: Max DB Deadlifts 50/35
10 min EMOM:
Min 1: 200m run or 250m Row
Min 2: Max Goblet Squats (same db, but you only need 1)
10 min EMOM:
Min 1: 60 Double Unders
Min 2: Max DB Box Step Overs 35/20s
*3 min rest between each section
Thursday
For Time:
800m Run
_
5 Rounds
7 DB Thrusters
7 Renegade Rows
7 Burpees
_
800m Run
_
5 Rounds
7 DB Thrusters
7 Renegade Rows
7 Burpees
_
3 Rounds
200m KB farmer carry
20 Weighted Sit-ups
*no rest between sections
Friday
Every 3 min x 5 Rounds
15/12 Cal Bike
15 Toes to bar / Knee Raises
10 DB Russian twists 35/25
3 min. rest
Every 3 min x 5 Rounds
15/12 Cal Row
15 American KB Swings
10 Front Rack Lunges 95/65
Accessory:
Get as far as possible in 6min…
10-20-30-40-50
Double Unders / single unders
Sit-Ups