Sun Mon Tue Wed Thu Fri Sat

30

31

  • Deadlift : 1x6 at 70% 1RM
  • Deadlift : 1x4 at 75% 1RM
  • Deadlift : 1x2 at 80% 1RM
  • 3 RFT: Rows, Front Rack Lunges, Sumo Deadlift High-pulls and Front Rack Lunges

Sep | 1

  • Back Squat : 1x6 at 70% 1RM
  • Back Squat : 1x4 at 75% 1RM
  • Back Squat : 1x2 at 80% 1RM

2

3

  • 4 RFT: Assault Bike Calories and Burpees

4

5

6

7

  • 2x AMRAP 6 mins: Kettlebell Lunges, Russian Kettlebell Swings and Sit-ups

8

  • 10 RFT: 200 m and Up Downs

9

10

11

12

13

14

15

  • FT: Deadlifts and Burpee Over Bars

16

17

18

19

20

21

22

  • AMRAP 10 mins: 1 mi and Rows
  • AMRAP 15 mins: Kettlebell Swings, Hand Release Push-ups and Air Squats
  • Every 2 mins for 10 mins: Sumo Deadlift
  • 5 RFQ: Sumo Deadlifts, Elbow Plank Holds and Flutter Kicks

23

24

25

26

27

28

29

30

Oct | 1

2

3