9-14-24
4 Sets of:
Bench Press: 6-8 Reps
1 Arm DB Row: 10L/10R
-Then-
4 Sets of:
Seated DB Press:8-12 Reps
Seated Cable Rows: 12-Max Reps
KB Goblet Squats: 10 Reps
9-15-24
For Time:
Strict Pull Ups: 20 Reps
Navy SEALs: 30 Reps
Swings(R): 30 Reps
Strict Pull Ups: 20 Reps
Two Pump Burpees: 30 Reps
Swings(R): 30 Reps
Strict Pull Ups: 20 Reps
Burpees: 30 Reps
Swings(R): 30 Reps
9-16-24
3.5 Mile Run
-Then-
Deadlift: 4 Sets of 8 Reps
-Then-
Double Kettlebell Squats: 3 Sets of 10 Reps
-Then-
3 Sets of:
Mace 360's: 12L/12R
Alt Pistols: 10(5/5)
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