Sun Mon Tue Wed Thu Fri Sat

27

28

29

30

31

Nov | 1

2

3

4

5

6

  • Alt EMOM 20 mins: Double Unders, AbMat Sit-ups, Max Cal Assault Bikes and Rests

7

8

9

  • Run 9 mi TT

10

  • Run 10000 m TT

11

  • Deadlift 6-4-2-6-4-2-6-4-2
  • Bench Press 6-4-2-6-4-2-6-4-2
  • AMRAP 9 mins: Double Unders, AbMat Sit-ups and Burpees

12

13

14

15

16

17

18

  • 3 RFT: Row Calories, Toes-to-bars and Dumbbell Front Squats
  • Back Squat : 10-8-6-4-2

19

  • AMRAP 25 mins: Farmer Carries, Assault Bike Calories and Wreckbag Runs

20

21

22

23

24

25

26

27

28

29

30