So being November we will have 2 new Standardized Warm Ups.

Warm Up 1

8 DB Push Press

10 Ring Rows

10 Walking Lunges (optional to add a little load with DBs

Warm Up 2

5-10 Push Ups

3-5 Chins Ups with :02 hold at top

10 Overhead Squats (pvc or appropriate barbell)

Strength: Bench Press e5/8


*Add 2.5 to 5lbs if last weeks sets went well.


*Warm up to one top set of 5 reps, a little heavier than last week.


Conditioning: 7 Min AMRAP of:

5 Toes to Bar
10/7 Push Ups
15 Squats

Men do 10 push-ups, women do 7.