Week of the 19th

 In Endurance
Monday 10/19
AMRAP in 45min
Run 800m
20 pull ups or ring rows
20 1 arm swings or kettle bell snatches, 10 ea arm (if you are comfortable with them)
20 goblet squats (1.5/1pood)
Rest 2 minutes
Cash out EMOM for 10 minutes
5x sculler abs
Wednesday 10/21
Wednesday
Sprint Development
1-Mile Time Trial
Gassers
8x100m Sprints with a twist
Two minute rest between each
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