FUNday

In TEAMs of 2...

5 Rounds for TIME of:

  Building RUN

  50 Wallballs 

  25 Clean & Jerks (95/65)

1* TEAM Member working at a time

Complete the RUNs together 

Partition the Reps as you wish

Thursday

EMOM for 20min complete:

 1- 10 1arm KB Snatches 

 2- 10 GHD Situps 

 3- 20 Double Unders 

 4- 10 1arm KB Squat Cleans
 5- 10 Toes-2-Bar

*4 Sets of each movement, KB RX= 53/35

Wednesday

Bench Press Program

“And when they seek to oppress you, and when they try to destroy you rise and rise again and again like the Phoenix from the ashes until the lambs have become lions and the rule of darkness is no more”

                                — Maitreya The Friend of All Souls, The Holy Book of Destiny

Tuesday

AMRAP in 20min of:
 Building Run
 10 Deadlifts (225/135)
 15 Pull-UPs
 20 Bar-Over-Hops

Monday

"R21" Mark Coates

3 Rounds for TIME:

  - 21 Russian KB Swings

  - 21 HR Push-Ups

  - 21 Sit-Ups

Complete with a 200m Run

Corporal Mark Hunter Coates (1961 - 1992)