[Sunday] 10.18. 20 PM Sparring

PM

[A] Sparring

12 Rounds- 90 minutes

[Saturday] 10.17.20 Krav Maga- Knife Cycle

AM

[A] Krav Maga- Knife Cycle

60 minutes

[Thursday] 10.8.20 Back + Midline

PM

[A] Banded shoulder and leg mobility

[B] Find a heavy 5 rep deadlift

135, 185, 225, 275, 315

[C] For Time:

21-18-15-12-9-6-3

DL (#155)

WB (#20)

Ab sit-ups

14:38

[D] Midline

Row 500m

35 GHSU

Row 500m

25 GHSU

Row 500m

15 GHSU

15:42

[E] Sauna

20 Minutes

[Wednesday] 10.7.20 Krav Maga- CQB

PM

[A] Krav Maga- CQB

Chock holds- and takedowns

[Tuesday] 10.6.20 Calisthenics- Back

AM

[A] Banded shoulder and leg mobility

[B] For Work:

Max Neutral pull-ups 8, 7, 6, 5

Calf Raises 15, 15, 15, 15

Band pull a-parts (Red) 12, 12, 12, 12

Rope head pulls (#40) 12, 12, 12, 12

Banded single arm pull-downs (red) 12, 12, 12, 12

Single Arm KB Farmer Carry (#40)- 4 Rounds- 1 lap then switch arms

Banded arm crunch Middle- R Oblique/L Oblique 4x 15/15/15

[Monday] 10.5.20 Krav Maga- CQB

PM

[A] Krav Maga- CQB

60 minutes

[Sunday] 10.4.20 Sparring

PM

[A] Sparring

120 minutes

[Saturday] 10.3.20 Krav Maga- Long Distance Strikes

AM

[A] Krav Maga- Long Distance Strikes

75 minutes