October 6th

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Warm Up / Mobility

Dynamic Warm Up (Full Body 7-10mins)

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Bench Press (Week 1 of 6)

Bench Press

5 x 8

Rest 2:00 between sets

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Glacier

AMRAP 16

200m Run

8 Push Press #95/65

8 Toes to Bar

8 Box Jumps 24"/20"

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Cool Down

400m Walk easy pace

Seal Pose 1 min

Calf Smash 1 min

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Accessory

3 Sets

8-10 / side Half Kneeling Single Arm Landmine Press

10-15 Banded Pull Aparts

10-12 Weighted Sit Ups

Rest 60-90 sec between rounds