May Day

EMOM for 30min alternate between:
 15 KB Swings
 15 Goblet Squats
 15 UP & Over Push-UPs*

*1 hand on KB, switch hands each rep
No KB/DB, sun flutter kicks, squats & push-ups

COVID-19 And Pull ups in Afghanistan (3 Minute Read)

Thursday

                        DOT Drills

Today, I invite you to complete an easy project.
Upon completion, improve your agility.

      link: Why Dots: The Dot Drill

Wednesday

11 years ago, my life was changed forever...

AMRAP in 20min of:
  9 Dynamic Push-UPS
 29 Double Unders
 11 Pull-UPs

Tuesday

Take 20 min to work on your OH Squat
      
      then...

5 Rounds for QUALITY:
 10 hollow rocks
 10 V-ups
 10 tuck ups
 10 sec hollow hold

Rest 1min

Monday

For TIME:
 800m RUN
 100 Squats
   25 Push-UPs
   50 Squats
   50 Push-UPs
 800m RUN