Sun Mon Tue Wed Thu Fri Sat

27

28

  • 4 RFT: Alternating Pistols, Single Arm Dumbbell Thrusters and Single Arm Dumbbell Thrusters

29

30

31

Nov | 1

2

3

4

5

6

7

8

9

10

11

  • Chipper: Rows, Dumbbell Thrusters, Burpees and 4 more
  • Back Squat : 10-8-6-4-2

12

13

14

15

16

17

18

  • Pull-ups : Max Set
  • 4 RFT: One Arm Devil Press, One Arm Devil Press and Air Squats
  • Row 1000 m TT

19

  • AMRAP 20 mins: Run (medicine ball)s, Medicine Ball Cleans and Wall Balls

20

21

  • AMRAP 25 mins: Row Calories, Burpee Over Rowers and Double Unders

22

23

24

25

26

27

28

29

30