10/4/2019 Teams of 2 100/70 Cal bike (switch every 10/7 calories) 100m Farmer Carry 70s/53s (50m/ buddy) 100 Synchro Air Squats 100m Farmer Carry 70s/53s 100 Burpee box jump over 24/20 (break up however) 100m Farmer Carry 70s/53s Cap: 25
10/3/2019 Strength 15 min to find 1rm Bench Press Conditioning 10 min AMRAP 15 Push Press 95/65 15 KB swing 53/35 30 Walking Lunge Steps
10/2/2019 The Ghost 6 Rounds for Total Reps 1 minute of Rowing (for calories) 1 minute of Burpees 1 minute of Double-Unders 1 minute Rest