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

Monday

For TIME:

 Bench Press (50% 1RM)

  10-9-8-7-6….1

 Pull-UPs

  1-2-3-4-5….10

FUNday

Kettlebell Partner WOD 

7 Rounds or TIME:

 7 Dual Cleans

 7 KB Burpee Deadlifts

 7 1arm Snatches (each side)

 7 KB Box Step-UPs 

 7 Reverse Lunges (each side)

 7 Gorilla Rows (each side)

 7 Devil Presses

*Alternate after every Movement 

Top enlisted leader in the Air Force explains why he wears his father’s service pin