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Monday 11/5/18
For Time:
30 cal row
30 thrusters 45#
10 ring muscle ups
30 cal bike
20 thrusters 45#
10 ring muscle ups
30 cal ski erg
10 thursters 45#
10 ring muscle ups | 14:40

4 Rounds of Accessory Work:
50 Walking 1 arm OH Lunges
Ring Push-ups x12
Strict Chin-ups with hold up top x6
Bar Dips x6

Tuesday 11/6/18
For Time:
50 double unders weighted Zeus Rope
50 wall ball shots unbroken 20#
40 pull-ups unbroken
30 toes to bar
30 box jumps 24″ | 11:12

3 Mile Ruck, 40# Pack

Wednesday 11/7/18
REST DAY

Thursday 11/8/18
Garage Gym:
10 Rounds for time:
10 cals Assault Bike
10 burpees | 14:10

Friday 11/9/18
4 Mile Ruck, 50# Pack

Saturday 11/10/18
1. Strict Press 95# 5-8-10-12
2. Back Squat 95#x10, 165#x10, 185#x20, Drop Set 255#x5 + 205#x10 + 185#x10
3. 50 cals assault bike cool down.

Sunday 11/11/12
Thank you Veterans. REST DAY.

ELKSHAPE PARTNERS
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Phelps Quality Game Calls
Off Grid Food Co
FNX Supplements