Oct 19 - Monday: Windmill 5/5 - rest and repeat x 3Crossover Lunges x 10/10 - OAPU x 5/5 - Rest and repeat x 3Squat x 10 - Pull up x ? or Flexed Arm Hang for timeRest and repeat x 5 Oct 20 - Tuesday: 10 min TGU 1/1 - Rest and repeatKickStand DL 5/5 - Clean and Press 5/5 - Rest and repeat x ... READ the POST

Oct 12 - Monday: 1/2 Kneeling Press to 1/2 Kneeling Windmill 5R/5L Rest and repeat x 4Lunge 10R/L - Squat x 10Rest and repeat x 32H Swing x 20 Rest and repeat x 4 Oct 13 - Tuesday: Pullup x ? or Flexed Arm Hang for time Rest and repeat x 32H Swing x 10 - Squat x 10 - Alternating Swing x ... READ the POST

Oct 5 - Monday: Windmill 5/5 - rest and repeat x 2Arm Bar 3/3 - rest and repeat x 3Walking Lunges x 10/10 - OAPU x 5/5 - Rest and repeat x 3Squat x 10 - Squat hold x :20 sec - Swing x 10Rest and repeat x 5 Oct 6 - Tuesday: Pull up Ladder 1,2,3 rest and repeat x 3 (rows if not able to do ... READ the POST

Sept 28 - Monday: TGU 1/1 x 4Circuit: Squat x 10 - Pushup x 10 - Lunge x 10/10 - Row x 10/10Rest and repeat x 3Swing - High Pull - Snatch x 10/10Rest and repeat x 3 Sept 29 - Tuesday: Pullup x ? - or Flexed Arm hang for time - Rest and repeat x 3SLDL 5/5 - Military press 5/5 - Rest and ... READ the POST

Sept 21 - Monday: Toe Touch Walk outs to plank x 5Cobra and Pump x 10Cossack x 10/10 - Row x 10/10 - Rest and repeat x 3Swing x 1 min - Squat x 1 min - Rest x 1 min - x 10 Sept 22 - Tuesday: Pullup x ? - or Flexed Arm hang for time - Rest and repeat x 4TGU 2/2 - Rest and repeat x 4High Pull ... READ the POST

Sept 14 - Monday: TGU 3R/L - Rest and repeat x 3Pushup x 10 - Heavy Floor Press x 5R/L - Rest and repeat x 3Squat x 10 - Lunge x 10R/L - Rest and repeat x 3 Sept 15 - Tuesday: Windmill x 5R/L - Rest and repeat x 2Clean x 5R/L - Squat x 5R/L - Press x 5R/L - Rest and repeat x 41H Swing x ... READ the POST