A) 200 m run
20-15-10 of KBS & jumping pull-ups

B) 2 min tabata sit-ups
2 min tabata supermans

Used 18kg KB for KBS

A) 4:26
B) 11,12,11,10
13,15,15,16

15 min AMRAP:
- 15 OHS
- 30 Lateral Jumps
- 45 sit-ups

(PVC on OHS)

Did 4 rounds plus 19 situps.

Sprint Intervals

15x100m (run 100m, walk 100m between reps) - 18.81, 16.93, 16.30, 15.95, 15.53, 15.09, 14.53, 14.56, 14,57, 14.69, 14.53, 14.50, 14.69, 14.53, 14.69

Much harder than it may seem. Trying to maintain that intensity with little rest!!!!

5 Rounds for Time:
30 air squats
20 dead bugs
10 push-ups

10 minutes to find max length broad jump

Total: 80.5"

20 minute Amrap
5 pull ups
10 pushups
15 Air squat
200mtr run (added because of lack of space)

tried 12, stopped at 8 miles

945

100 Burpee Challenge Day 31 = 31 burpees

I did 31 box jumps after at 30". It makes for pure comedy gold!

3x3 Push Press @85-90% of 1RM

1x20 Push Press @50% 45lbs

Five Rounds of:
5 Hang Cleans (use 50% of your Push Press 1RM for all movements)
10 Front Squats
5 Push Press
30 Double Unders