Friday 11/10

Workout of the day 6 rounds 10 med ball sit up throws 14/10lb 16 renegade rows 45/20lb *8 each side * 20 scissor lunges *10 each leg* Accessory: 3rds NFT Super set 8 DB Hammer curls *8 each arm * 8 tricep kick backs * 8 each arm * 8 seated good mornings . Rest…

Wednesday 11/8

Workout of the day Skill/gymnastics Kipping pull -up *approx 18 min* Metcon 3 person team 9 minutes Partner 1. 1 min max Calorie bike Partner 2. 1 min max pull-ups Partner 3. 1 min rest rotate *Score is total calories* 2 min rest transition 1 min max Box Step ups 24/20” Weighted DB 25/15lb 1…