FUNday

20 Minutes Total
  1min RUN
  1min WALK

*Head the same direction until the 10min mark
  @ the 10min mark, turn around
  Try to finish past where you started

Thursday

3 Rounds for MAX Reps of:
 1 min. Air Squats
 1 min. Hollow Rocks/Situps
 1 min. Push-UPs
 1 min. Bar Hang (skip if you don’t have a bar)
 1 min. Rest

Back to the...

FUNday

RUN 4 Miles

Thursday

EMOM for 16min Complete:

 8 Pull-UPs

 8 Push Press (95/65)

 8 Snatches (95/65)

 8 Dips

1 movement a minute 

Total of 4 sets for each movement 

Wednesday

“TUMILSON”

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas TuMilson, 35, of Rockford, IA, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. 

He is survived by his parents George and Kathy TuMilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

"HAWKEYE"

8 Rounds for TIME:
  200m Run
  11 Burpee DB Deadlifts (60 lbs.)