Wednesday 10.23.2019

Trio sign up tonight at 530pm

Free Week Day 3

cross-training 5am, 6am, noon, 430pm, 530pm and 630pm

functional fitness 9am


30min of work (not for time)

Prowler Push down and back

Stone deadlifts 5-10 reps

Laying Arms only rope climbs 3-5 reps (floor to standing and back down).

Skierg Sprint 45 seconds

Barbell seated presses 5-10 reps


functional fitness 9am

30min of work (not for time)

Prowler Push down and back

KB deadlifts 5-10 reps

Laying Arms only rope climbs 3-5 reps (floor to standing and back down).

Skierg Sprint 45 seconds

DB seated presses 5-10 reps

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