coupleting

Let’s go Monday!

**Announcements**

• OCT 6th Anniversary party!  On Friday, Oct 6th, we’re gonna celebrate the 1 year anniversary of RPM Training.  No workouts for this one either…  Just food, drink, and not being sweaty while we hang out for once.  Mark your calendars!
• Oct. 28th Ghost Pumps intergym comp:  2 person teams, all levels welcome, & costumes MANDATORY!

CROSSFIT

S&P Cycle: squat – pull – PRESS – pull – off

A. bench press: 3RM

B. For time:

3 rounds:

• 15yds handstand walk
• 50 double-unders

+

3 rounds of:

• 15 ring dips
• 50 double-unders

CSPORT

A. 3 sets as a warm up
20 sec mtn climbers
20 sec push ups
20 sec squats

B. 3 sets:
1 min burpees
1 min sit ups

C. 3 sets:
1 min thrusters
1 min plank

D. 3 sets:
15 bench press
15 push press

E. 3 sets:
15 back ext
15 KBS

E. 3 sets:
15 k2e
15 cal airbike