Open Gym: 9am-noonBro-Sesh 10:30-11:15am 

WOD 11:15am 

Bro-Sesh:

Bench press

5@65%

5@75%

5+@85% 

WOD:

Squat Everyday Program 

7 day a week 

6×2@70%

Or

5 days or less

20mins to work through

Bar x10

30% x10

40% x5 

50% x5 

60% x3

70% x3

80% X3

90% X1

Continue to work up to a max for the day. Once you fail STOP

Teams of 2:

Run 400m

6x Rope climb 

100 Push-ups

100 Pull-ups

200 Sit-ups

100 Box jumps 24in

Run 400m 

*Each partner runs 400m in succession.

Partition the remaining work as necessary.