Monday:
starting our week off with a strength piece, building as heavy as we can with a single thruster. We will move from this into a triplet with running, light thrusters, and pull up work.

Tuesday:
spending our Tuesday working on strength and speed with a bench press variation before diving into an intense interval piece. Your workout today will be fast intervals pairing a weighted movement with bodyweight work with rest sprinkled in to keep your intensity up.

Wednesday:
starting today off with single leg strength work and double under practice. We will finish today out with a series of middle-length AMRAPs with a barbell, core work, and jumping! The weight on the barbell will be going up with each AMRAP.

Thursday:
starting Thursday off with accessory work with bands to get our shoulders fired up and healthy! Your workout today will be a rotating TABATA series working with a dumbbell and bodyweight exercises.

Friday:
taking on a long chipper to close out the week with gymnastics work, cardio, and barbell cycling. Be ready for higher reps and a longer grind today.

Saturday:
heading into the weekend with a spooky themed workout featuring a pumpkin! We will be running, squatting, and pressing so bring a pumpkin that is appropriate for all of these fun activities! If you do not have a pumpkin to bring, we will be working with a wall ball.