FUNday

In TEAMs of 2 

Complete As Many Rounds As Possible in 30min of:
   15 Box Jumps (24/20*)
   10 Power Snatches (75/55*)
   15 Wallballs 
   10 Power Cleans (75/55*)
   15 GHD Situps

1* TEAM Member working at a time, alternate after each movement
At the 5-10-15-20-25 minute marks, both members complete 200m Run together

Project Nearly Impossible- Getting Public Safety Professionals Healthy 

Thursday

BENCH: 10-7-5-3
Supine Ring Rows: 10-10-10-10

FORGED

Wednesday

Complete for TIME:

30 total swings (10 @ 2 hand, 10 L, 10 R) + 10 push ups

20 total cleans + 10 push ups

20 total push press + 10 push ups

20 total squats (KB in rack) + 10 push ups

20 total snatches + 10 push ups

RX= 53/35*

      rest as needed, then...

Death by 10m

Why Exercise Helps Depression

Tuesday

Alternate between movements every 2min for 20min:

   EVEN: 7 Thrusters 

    ODD: 11 Dips

*Go HEAVY on the Thrusters

Monday

For TIME...

BLOCK Run “Buy In” 

 4 Rounds of:
    6 Toes 2 Bar
    8 Burpees

   10 KB Swings (70/53*)

BLOCK Run "Cash Out" 

Believe You Are a Champion