ANNOUNCMENTS 1) New Program Cycle starting this week. See weekly skeleton below. MONDAY A) E2MOM x 10min 3-7 Wtd Pullups 15 RKBS + B) 5 Sets in 15min 12 Deadlifts 20 Chest Supported Rear Delt Flies + C) With a Partner for Time 5x500m/450m Each *20min Cap TUESDAY A) 4 Sets in 13min 10 DB Bench Press R60s 10 Db Shoulder Press R60s + B) 4 Rounds in 10min 15 T. Kn. OH Db Tricep Ext 15 Db Incline Flies + C) 20min AMRAP 10 Plate Walk Over to Push Up 15 DB Front Raise 40 DU WEDNESDA

ANNOUNCMENTS 1) Happy Halloween! Have a great last week of this workout cycle. MONDAY A) 3 Sets in 10min 16 Cyclist Squats 10/side Couch Stretch TtN 20sec/side Copenhagen Hold + B) E3min x 5 Sets (15min) 6 Back Squat @20X1 + C) 2 RFT w/ a Partner 40/32 Cal Echo 50/40 Cal Row 60 Pushups 70 Seal Rows TUESDAY A) EMOM x 12min Min 1: 10-15 Side Lean Lateral Raise Min 2: 10 Arnold Press + B) 30min AMRAP with a Partner 20 Hang Power Cleans 30 Sit Up Ball Throws 4x100m Run WEDNESDAY

ANNOUNCMENTS 1) Reminder: No Sunday Specialty Class going forward If you have been a member for at very least one money and coming regularly. Then you have access to off hours, non staffed open gym and it is included in your membership. Reach out to Zach to get it set up in person. MONDAY A) E4min x 5 Sets (20min) 8 Back Squat @20X1 10 90/90 Hip Rotations 30sec Knee Tuck Hold + B) E5MOM x 25min 20 UB Wallball 20/15 Cal Row TUESDAY A) 5 Rounds w/ a Partner in 15min 10-12/side