10.7

A1. BB back rack angled box step up x 8/side x 3
A2. Weighted strict pull up x 3 (drop set) ring rows to failure @ 3030 tempo x 3
**For A1 and A2 – look to add weight for A1 and A2 and reps for the drop set.
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“Pumpkin spice”
800m Run, one person at a time, break up any way you want
60 DB plank rows, 50/35# – switch whenever you want
60 DB front rack walking lunge steps, 50/35# – switch whenever you want
60 double unders – each
60/48 calores on the bike or rower– switching every 15/12 calories