FRIDAY 251031
“Pumpkin Patch Partners”
Come in a costume and bring your gym buddy.
20 minute Partner AMRAP – You Go, I Go
A – 10 Lateral Med Ball Jump Overs 20/16 + 31 KB Goblet Squats 53/35
B – 10 Med Ball Up-Downs 20/16 + 31 KB SDLHP 53/35
C – 10 Med Ball Sit-ups 20/16 + 31 Wallballs 20/16
Partners will each complete A, then B, then C. Completion of A-C is one completed Round.
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Strength & Olympic Lifting
Week 2 of the Bench Press Series
Tempo Training – 7x5x3
7 Sets – 5 Reps – 3 second descent (70%, 70%, 75%, 75%, 75%, 80%, 80% of 3RM)
Accessory Work
4×10 Chest Supported DB Rows
4×15 Banded Pull-Aparts
3x40sec Heavy Farmer’s Carry
You go, I go. The best way to spend time with friends!
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Friday’s Schedule
6AM – Workout of the Day
8AM – Strength / Olympic Lifting
430PM – Workout of the Day