Wednesday Sept 16th

Written By Mark Messer

Warm up - 2 rounds of: couch stretch (30 sec each) + 6 cossack squats (3 each side w/ a 3-5 second stretch) + 10 single leg touches (5 each leg) + 50 single unders + 7 deadlifts (warm up) + 5 bar facing burpees…

A) 5 Rounds (1:1 Rest after each round)

30 Cal Ski

15 Bar Facing Burpees

5 Deadlifts (Increase the weight each round on the deadlift!)

Male

225/275/315/365/405

Female

155/185/205/245/265

B) 4 x 10 Double Dumbbell bent over rows

Mark Messer
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Tuesday Sept 15th