FUNday

EMOM for 20min Complete:

 10 Supine Ring Rows

 10 Jumping Lunges

 10 Tricep Kickbacks 

 10 Good Mornings

 10 Ring Push-UPs

1 movement a min

Thursday

Every 2min for 20min Complete:

 100m SPRINT

    then do 1 of the following^

 20 4-count  Flutter Kicks

 15 KB Swings*

 20 Hollow Rocks 

 15 Goblet Squats*

*KB RX= 53/35

^Alternate b/n movements each round 

Wednesday

For TIME:

 500m ROW

 30 Bench Press 

 1,000m ROW

 20 Bench Press 

 2,000m ROW

 10 Bench Press

Load TBD

Tuesday

BOX Squat: 5-5-5-5-5

Strongman Medley

 200m SLED Drag (135/95)
 200m Sandbag Bearhug Carry (100/70)
 200m KB Farmers Carry (53/35s)

MONDAY

“Filthy 50”

Complete for TIME:

 50 Box Jumps
 50 Jumping Pull-UPs
 50 KB Swings
 50 Lunges
 50 Knees-2-elbows
 50 Push Press
 50 Back Ext / Good Mornings
 50 Wallballs Shots
 50 Burpees
 50 Double Unders

NEVER FORGET 06/28/2005