10x2 Back Squats
5x100 meter build ups
Tabata Sit-Ups
Mobility Work

Record Weight for last set of 2 squats.

Tabatta

Box Jump 20′

1min Rest

Push-up

1min Rest

ABMAT Sit-up

1min Rest

Bottom to Botton Squat

20 sec of work, 10 sec of res,t 8 rounds of each exercise before moving to the next, with 1 min of rest between.

I was really excited about the pushups...thats something I struggle with and I got 86!!

Banded Bench Press
12x 2
Red Band Doubled
45 LBs

Extras
2x 2 minute Plank Hold
2x 2 minute Flutter Kicks
4x 10 Bamboo Bar Shoulder Press (30 LBs/5 front, 5 back)
50 Push Ups
50 Reverse Hypers (120 LBs)

21-15-9

DL #315
Box Jump 30"

13 reps with #315 then remainder #295

20 Minute AMRAP

400 M Run
15 KB Swings
15 Dips
15 Thrusters
15 KTE

AMRAP 15 MIN.

30 sec burpees/ 30 sec plank hold

this work is for MAX REPS; keep count of how many burpees you complete in the allotted time.

5x2 Back Squats (350 for all 5 sets)

21-15-9
Back Squat (225)
Ring Dip

3 Rounds

10 Cleans #185
15 Ring Pushups

5 min AMRAP
5 Ground to Overhead 105#
12 Wallball 14# 10ft
2 min Rest
5 min AMRAP
10 KBS 1pood
10 KB SDHP 1pood
10 Over the Bar Burpee
2 min Rest
Max Double Unders in 2 min

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1st 5 min AMRAP - 2rds + 2 G2OH
2nd 5 min AMRAP - 2rds + 5 OTBBurpees
Max DUs in 2 min - 35

10x2 Back Squats (355# on last set)
5x100 meter build ups
Tabata Sit-Ups (9)
Mobility Work

Record Weight for last set of 2 squats.

After Party
3 Rounds
5 HSPU
10 Back Squats (225#)
15 Chest 2 Bar Pull Ups

7:35