Cardio W-Up
Mobility Circuit
BB W-Up

5 Rounds:
6 DB Side Lunge & Touch (40#)
2 DB Shoulder Press (60#)
12 Back Extension
12 BB Windshield Wiper (135#)

Wednesday ‎13th June

8 Rounds

• Run 100M
• 10 Squats
• 10 Push-ups (handrelease)
• Run 100m
• 10 Burpees
• 10 Sit-ups
• Rest 30 sec

Great workout, just wanted to die after 6 rounds.

1 mile ruck run (10k)

60 Sandbag Get ups 25k

1 mile ruck run (10k)

AFAP (As Fast As Possible)
21-15-9
Thrusters
Burpee Pull Ups

3x
20 H/R pushups
10 Dead hang pull ups
10 Burpee KB swings

Short and Sweet this morning as my son decided he wanted to get up early :)

AMRAP: (2mins, 1 min rest)
Deadlift (45kg)
Hang Clean (25kg)
Push Press (20kg)
Front Squat (10kg)
Burpees
Double Unders (divide singles by 5)

Warm-Up
Cardio W-Up
Mobility Circuit
BB W-Up

3 x 5 BB Squat (225#)

5 Rounds With Rest:

5 BB Squat (240#)
16 BB Floor Wiper (135#)
12 Kipping Pull-Up
Rest 3-4min

Post best round time.

For Time:
.5-mi run
9 Rounds:
5 BB Hang Cleans, 111#
200-yd sprint (100-yds x 2)
.5-mi run

Run through a pack of of cards...

Hearts: Burpees

Diamonds: Pullups

Spades: Toes to Bar

Clubs: Abmat Sit ups

Joker: 800m run

Ace:14
King:13
Queen: 12
Jack: 11

For time:

800m run
40 SBGU
600m run
30 SBGU
400m run
20 SBGU
200m run
10 SBGU