1. 4 sets of : Reverse Lunge x 6-8 per leg 12-15 Ring Push up 2. 10-15-20-15-10 Med Ball Clean Sit ups *25 du between each round

1. 4 sets of: Turkish get up x 2 reps each arm Pull up x 5 reps Weighted plank x 30- 45 sec 2. 5 Rounds For Time 5 HSPU 15 Kettle bell swings (70/55) 30ft Bear Crawl

**************GYM OPENS AT 4pm TODAY*************** 1. EMOM for 10 : Clean x 1 rep 1. EMOM for 10: Min 1- 10 Deadlifts 225/155 Min 2- 10 Front Squat 185/125 3. For Time 50 Kettle Bell Thrusters * EMOM perform 5 Burpees

In 10 minutes complete: 50 burpees over rower+ max distance row Rest 5 minutes In 10 minutes find 3 RM Front Squat Rest 5 minutes Alternating minutes for 10 Min 1- 15 wall balls Min 2- 15 Toes to Bar

1. For time Double under 10-20-30-40-50-40……10 Rx- must be unbroken 2. EMOM for 8 minutes Min 1- 30 sec Handstand Hold Min 2- 30 sec Hanging L-sit 3. In partners complete 5 Rounds each of : 20 Sumo Deadlift High Pull (75/55) 10 Box Jump Overs ... Continue Reading