Monday

“Cindy”

AMRAP IN 20min of:

 5 Pull-UPs

 10 Push-UPs

 15 Squats 

Tyreek Hill!

FUNday

PARKING GARAGE WOD 

 RUNS

 ROPES 

 SLEDS

 STAIRS

 HILLS

Thursday

Front Squat: 5-5-3-3-3

EMOM for 10min Complete:

 5 Squat Cleans (TBD)

Tabata: Russian Twist, Flutter Kicks

"It is the fight alone that pleases us, not the victory."

                                —Blaise Pasca

Wednesday

AMRAP in 20min of:

 5 Devil Presses (35/25s)

 10 Box Overs

 15 Hollow Rocks

 20 Double Unders

PROTECTOR FITNESS

You don't get to choose when being fit could potentially save your life. Functional capacity for doing work is an essential part of being a protector and provider. 

Tuesday

BENCH Program 

Protein Timing

Monday

23.3 Part 2

      or

For TIME:

 400m RUN

 21 Thrusters 

 21 Pull-UPs

 400m RUN

 15 Thrusters 

 15 Pull-UPs

 400m RUN

 9 Thrusters 

 9 Pull-UPs