Thursday

Deadlift: 10-10-10-10

E2MOM for 20min Complete:

 10 Clean & Jerks

 50 Double Unders

Alternate b/n movements E2M

Wednesday

2 Hour Ruck

Tuesday

Warm-Up- 1 Mile Run

In Teams of 2…

10 Rounds for TIME:

 10 Box Jumps

 20 Russian Twist

 10 Dips

 10 Snatches

 10 Burpees

 20 20 Bar Hops

 10 1am KB Thrusters

FUNday

DB WOD

10 Rounds for TIME:

  5 Devil Presses

10 DB Rows

  5 DB Deadlifts 

10 DB Push-UPs 

DB LOAD- TBD

Thursday

1 Hour Ruck

Sleep…

• + rejuvenates the body
  + boosts brain function
  + supports the immune system
  + regulates hormones

Consistent, quality sleep is the foundation of well-being and longevity. 

Why Do Skiers Drink Hot Sauce?

Wednesday

On Treadmill…

 EMOM for 10min Complete:

  EVEN- Walk

    ODD- Walk Backwards 

 3 Rounds for Quality:

  20sec L-Sit Hold

  30sec Handstand Hold

Tuesday

For TIME:

 50 Step-UPs  

 50 V-UPs

 50 Step-UPs  

 50 KB Swings

 50 Step-UPs  

 50 Hollow Rocks

 50 Step-UPs  

 400m RUN 

  Architectural Resilience