FUNday

4 Rounds for TIME of: 

 10 Tire Flips

 20 Sledgehammer Strikes 

 400m RUN

Thursday

Volkswagen 2.0

15-10-5 reps for TIME of:
 Bench Press @ 65% of 1 RM
 Ring Dips
 Pull-UPs

Lack of leadership, on both sides...

Wednesday

BACK Squat: 10-5-5-5-3-3-3-3

                then...

MAX Height Box Jump & Jumping Agility 

                        DOT Drills

      link: Why Dots: The Dot Drill

Tuesday

Plyometric Drills

Gun Walks

Sled Push-Pull

Medball Throws

Monday

“12 Days of Christmas”
   1 Deadlift (305/195)
   2 HSPU
   3 T2B
   4 Burpees
   5 Power Cleans (135/95)

   6 Box Jumps (24/20)
   7 Lunges
   8 DB Snatch alternating arms (50/25)
   9 S2OH
 10 Double Unders
 11 Pull-UPs
 12 Thrusters (135/95)

12 Rounds for TIME, start with 1 exercise  and add 1 movement each round 

100 Tips for a Better Life