-SEPTEMBER SETS-

Wednesday September 6

Welcome Back Wednesday

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20LB club work x 3

Two hand shield cast 1/2 movement - 20

Two hand shield cast full movement - 20

Two hand overhead axe chop -20

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20LB Dumbbell Curl and press - 3x20

35LB Dumbbell Snatch - 3x20

10 Minute Row 2Miles

30 Minute Assault Bike 310Cals 8.2Miles

Friday September 8

Midnight Medicine 

20LB Dumbbell Curl circuit x 3

Standard Curl -20

Hammer Curl - 20

Reverse Curl - 20

2x 35LB Dumbbell dead lift 3x10

2x 35LB Dumbbell Shrug 3x10 

20LB Club Swing Lunges 3x20

30LB SlamBall Curl/squat/press 3x20

30 Minute Assault Bike Ride

310 Cals 8.1 Miles

Monday September 11

Muuhmuh Monday

Calf raises with bar 3x20

Squats with bar 3x10

Lunges with bar 3x20

Crunches 2x100

Kick outs 2x100

Flutter kicks 2x100

30 Minute assault bike

8.5 Miles 330 Cals

Wednesday September 13 - NO WORKOUT...BOSS GOT PROMOTED TO BROWN BELT BECAUSE HE IS A KILLER

Monday September 18

-Money Monday-

20LB Club 1/2 two hand shield cast 3x20

20LB Club two hand shield cast 3x20

20LB 1/2 MVMT overhead axe chop 3x20

20LB mace bicep curls 3x20

30LB Slam Ball Curl/Squat/Press 3x15

35LB Dumbbell Snatch 3x15

30 min Assault Bike

304 Calories 8.12 Miles

Wednesday September 20

Wtf legs Wednesday

 3 x Circuit 

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Circuit 1 135 Lbs

20 Calf Raises

5 squats

Circuit 2 135 Lbs

20 Sprinters w/ calf raise

5 squats

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3x10 Deadlift 135 Lbs

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15 minute assault bike

4 Miles

165 calories