Author: arnie

1 MILE RUN
50-KB SWINGS 35/55
40-D.B POWER SNATCHES 20/30
30-STEP UPS 55/75
20-V-UPS
10- CTB PULL UPS

D/L 105/155 – BURPEES – WALL BALL
5-10-25
10-10-20
15-10-15
20-10-10
25-10-5
20-10-10
15-10-15
10-10-20
5-10-25

7 RDS
7 PUSH PRESS 65/95
14 SIT UPS
21 DUBS
200 MT RUN
RX + 85/115

4 RDS
5-POWER SNATCHES 85/115
10- CLUSTERS 85/115
20 HOLLOW ROCKS
3 RDS OF CINDY( 5 PULL UPS,10 PUSH UPS,15 AIR SQUATS)
400 MT RUN

5 RDS
RX
5 RING DIPS
10 D/L 135/185
15- BURPEES OVER THE BAR

RX+
5-RING MU(RING ONLY)
10-D/L 155/225
15 BURPEES OVER THE BAR