ANNOUNCMENTS 1) Vickery Christmas Party Friday, Dec 5th, 7pm @ Skelligs RSVP Invite with more info going out to your emails Monday. Please RSVP for you and your guests so that we can give the bar an accurate head count for our reserved area. MONDAY A) 5 Sets in 12min 10/arm Heavy Lawnmower Rows 10-15 Light Zercher Hold Good Morning + B) E3MOM x 5 Sets 12 Deadlifts 10 Chin Ups + C) With a Partner for Time 5x30/24 Cal Row *20min Cap TUESDAY A) 5 Sets in 16min 8-10 Slight Inclin

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