FUNday

TEAM WOD 

Tire Flips

Farmers Carries

Sprints

Thursday

1,000m ROW @ 50% effort 

 Damper on 5 - smooth fluid stokes

BENCH PROGRAM 

Wednesday

Complete for TIME:
  45 KB Swings
  Building RUN
  35 KB Swings 
  Anchor RUN

  25 KB Swings 
  Building RUN

  15 KB Swings 

KB= 53/35*

Tuesday

Push Press: 10-5-5-2-2-1-1

            then...

EMOM for 15min alternate between:

  10 Tricep Kickbacks

  20 Double Unders 

  10 GHD Situps 

“You are not born with credibility. You must earn and build your credibility by becoming accountable, listening to your people, and, most importantly, performing on a daily basis. That credibility will be earned through performance and life leadership experiences.”

                                    -SGM Kyle Lamb

Monday

AMRAP in 20min of:

 20 Push-UPs

 10 Wallballs

 20 Hollow Rocks

 10 DB Snatches (70/50)

 20 Squats