Funday

Every Minute On The Minute for 10:00:

   EVEN: 20 KB Swings

    ODD: 10 Dips

Rest as needed, then...

   100 Hollow Rocks 

Thursday

10- 2min Rounds of:

    5 pull-ups
   10 push-ups
   15 squats
    5 pull-ups
   10 push-ups
   15 squats
   Row for calories

*Rest 1 minute between rounds. 

Post calories rowed each round

Wednesday

Bear Complex: 5 Rounds of 7 Reps

*to be completed on a 4min. Interval

1 Rep= once through the complex:

    Power Clean

    Front Squat

    Push Press

    Back Squat

    Push Jerk

*be conservative with the weight to start and challenge yourself in the later rounds

5 Thoughts On Clint Eastwood, The P**sy Generation & Russian Hockey

Tuesday

*2 Rounds for Max Reps of:

    Wallballs  (20/10*)

      -Rest 1:00

    Toe-2-Bar

      -Rest 1:00

    Box Jumps (24/20*)

      -Rest 1:00

    Double Unders

      -Rest 1:00

*1 minute ON - 1 minute OFF format

How to Develop Situational Awareness

Monday

HAPPY PRESIDENT'S DAY!

Complete a 16min Run for Max Distance

*at the 3, 6, 9, & 12min mark complete 10 Burpees