Mon Tue Wed Thu Fri Sat Sun

31

Sep | 1

2

  • Front Squat 3x5

3

4

5

6

7

8

9

  • Deadlift : 1 Rep Max

10

11

  • Back Squat : 1 Rep Max
  • Chipper: GHD Sit-ups, Alternating Dumbbell Snatches, Double Unders and 400 m

12

  • Chipper: Deadlifts, Rope Climbs, Box Step-ups and Burpees

13

14

15

16

17

18

19

  • Back Squat : 3x10

20

21

22

  • Deadlift : 3x10
  • AMRAP 20 mins: Burpees and Row Calories

23

  • Back Squat : 3x10
  • Chipper: Shoulder Press, Overhead Squats, Push Press and 3 more

24

  • Bench Press 3x10
  • 5 RFT: 400 m and Muscle-ups

25

26

27

28

29

30

Oct | 1

2

3

4