Strength and Fitness: Friday: 09/25/20

Accessory: 15:00 AMRAP For Quality 100m Stiff Legged Row 10 Lateral Step Ups 10 Side Plank Dips L/R 20 Shoulder Taps Workout: 10:00 AMRAP 20 Sit Ups 10 Box Jumps

Strength and Fitness: Monday: 09/21/20

Prep: 3 Rounds 10 Dead Bugs :20 Arch Hold :20 Overhead Hold L/R Workout: 25:00 AMRAP 25/18 Cal Bike 25 Pull Ups 25/18 Cal Bike 20 DB Thrusters 25/18 Cal Bike 15 Devil’s Press

Strength and Fitness: Saturday: 09/19/20

Skill: 4 Rounds 1:00 Plank 10 V Ups :30 Side Plank L/R 30 Flutter Kicks 1:00 Rest Workout: 800m Run 3 Rounds 20 Plate Ground to Overhead 30 Plate Jumps 40 Plate Russian Twists 800m Run