Monday, 10/6
October 5, 2014
Wednesday, 10/8
October 7, 2014


3 Rounds of
6 Spider Lunges w/ reach up on both sides
6 Hanging Scap Retractions
6 Scap Push-ups
6 OH Band Pull Aparts
6 Band Pull Aparts

EMOM 18 (6 Rounds each)
A) 4 Ring I, Y, Ts
B) 6 Alt DB Plank Rows (3 per side)
C) 8 Heavy Russian KB Swings

Partner Finisher (12 minute cap)
60 Burpees / Hang from Pull-up Bar
90 American KB Swings / Plank hold (scale up to hands on floor or Ring push-up hold)
– For each Couplet, only one person may work on the dynamic exercise at a time.
– Partner must hold static position for reps to count.
– Pairs may divide reps between each other however they want


  1. Tex says:

    Only 1 week left to donate to Wade’s Army and receive a shirt for a $30+ donation! Don’t wait!