Thursday

Belt Squats: 3-3-3-2-2-1-1 

Mobility

Wednesday

Box Toe Taps: 10-10-10-10 

(Alternating, 5 each leg)

MAX Double Unders in 2min

5 Rounds:

 30 Russian Twist (35/25)

 Plate Hold Flutter Kicks (35/25)

Medball Throw Situps

Tuesday

3 Rounds for TIME:
 15 Thrusters (95/65)
 15 Pull-UPs
 Building RUN

Monday

AMRAP in 21min of:

 10 Tire Flips

 10 Tire Jumps

 20 Toe Taps

 Chow Hall RUN

Once trust is broken, it's almost impossible to win back. That is why integrity is not an accessory to character. It is the core. 

                                                             ~John Spencer

FUNday

Floor Press: 5-5-5-5-5

EMOM for 16min:

 12 Lunges

 10 Supine Ring Rows

 12 Box Jumps

 10 Tricep Kickbacks 

Finisher: 3 MAX Ring Holds