30

• Back Squat : 5-5-5-5-5

31

• 4x AMRAP 5 mins: Power Cleans, Push Press, Strict Pull-ups and Strict Toes-to-bars

Sep | 1

• FT: Row Calories and Kettlebell Goblet Lunges

2

3

4

5

• 50-40-30-20-10: Row Calories, Down-ups, Sit-ups and Box Step-ups

6

7

• Dumbbell DT

8

• Front Squat : 2-2-2-2-2-2-2

9

• AMRAP 7 mins: Box Step-ups, Push-ups and AbMat Sit-ups
• AMRAP 7 mins: Box Step-ups, Push-ups and AbMat Sit-ups
• AMRAP 7 mins: Box Step-ups, Push-ups and AbMat Sit-ups

10

11

• 5 RFT: Rows and Single Arm Dumbbell Thrusters

12

• Push Press 7-5-3-7-5-3
• FT: Air Squats, Jump Rope Singles, Air Squats and 2 more

13

• Chipper: Alternating Dumbbell Snatches, Double Unders, Alternating Dumbbell Snatches and 10 more

14

• Squat Clean : 3-3-3-3-3

15

• FT: Box Step-ups, Pull-ups, Push Press and 6 more

16

• 7 RFT: Row Calories, Push-ups, Kettlebell Swings and Push-ups

17

• Overhead Squat : 10-10-10

18

• Shoulder Press : 3-3-3-3-3

19

• Back Squat 7-5-3-7-5-3

20

21

• Deadlift : 3-3-3
• 5 RFT: Deadlifts, Push-ups and Box Jump Overs

22

• Push Press : 3-3-3-3-3

23

• 10 RFT: Squat Cleans and Double Unders

25

26

27

28

29

30

Oct | 1

2

3