Squatober 21st! #31days This was a fun one. BATTLE: The Pressure Cooker 1. Quick Warm up BACK SQUAT to 75% w/ sets of 3 BACK SQUAT @ 75%. Perform as many sets of 3 REPS as possible in 10 MIN. 2. Quick Warm up BENCH to 75% BENCH PRESS @ 75% Perform as many sets of 3 REPS as possible in 10 MIN 3. AMRAP (In time remaining) 3-6 Slow STRICT CHIN-UPS 20 Banded TRICEP PUSH DOWNS 20 DB SHRUGS 10 PUSH UPS RECOVERY: extra meat, 30 min walk, sleep like a bear

Squatober 20th, #31days I neeed a cold plunge BACK SQUAT: E2.5MOM x 4 (10) Back Squat for load: #1:7 reps @ 60% #2:7 reps @ 65% #3: 7 reps @70% #4:7 reps @ 72% BATTLE: the Forgotten Reps (approximately 25 min) 4 ROUNDS: 9 BENCH PRESS @ 55%, 60%, 65%, 70%) 9 BB BENT OVER ROWS *rest as needed between sets 3 ROUNDS: 11 DB REAR LATERAL RAISE 11/leg DB REVERSE LUNGES 11 DB RDLs *rest as needed between sets FINISHER (If time remaining) AMRAP: 13 Skull Crushers 13 Bicep Curls *rest as needed between sets RECOVERY: 30 min. walk, Deep Sleep