400m run 50 Wallballs (10′-20#/9′-14#) 400m run 50 KB Swing (53#/35#) 200m run 25 Wallballs (10′-20#/9′-14#) 200m run 25 KB Swing (53#/35#)

Just wanted to let all who are participating in the fall challenge that tomorrow Oct 12 is the last day for your food logs. Please get your after pictures and measurements done this week with Stacey or Ashton. Can’t wait to see the results!! We will also have a challenge shirt that anyone can order ready in the next few days so watch the website for the design and order form.

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A. Conditioning 30 minute AMRAP W/Partner 1 Mile Run (Split into 200s) 100 Alt. DB Snatches (50#/35#) 150 Double Unders (300 Singles) *One partner working at a time Trade off reps on the snatches ever


Row "Aerobic Threshold" 3 Sets 3 rounds of 300m fast, 60 seconds recovery row -Rest 3min b/t sets-


A. Strength 3 sets of the following superset 8 Deadlift 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings B. Conditioning 4 rounds for time of: 15 Wall-Balls 20#/14# to 10'/9' Target 15 Kettleb