Wednesday

AMRAP in 20min of:

 10 Pull-UPs

 20 Box Jumps

 30m Bear Crawl 

 5 Shuttle RUNs

Strength Training for the Lungs

Tuesday

3 Sets- 7reps for each Movement:

Bulgarian Split Squat*

Single-Leg Deadlift*

Single-Leg Box Step-downs*

Hip Thrust

*7 reps each leg

Monday

5 Rounds for TIME of: 

 200m RUN

 20 Penny Flips*

 20 OH Lunges*

*45/25 lbs.

Hard work is so often the answer.

The question is so often irrelevant.

                              ROSS EDGLEY

FUNday

In TEAMs of 2

AMRAP in 20min of:

 20 Double Unders 

 7 Box Jumps

 7 Pull-UPs

 7 GHD Situps

 7 Goblet Squats (53/35)

 7 Wallballs

 7 1arm KB Snatches (53/35)

1* person working at a time

Alternate after each movement 

Go UNBROKEN, Smooth= FAST

Thursday

4 Rounds for TIME of: 

 Anchor RUN

 5 Devil Presses (30/20s)

 30 Russian Twist (25/15)

Wednesday

DB Clean & Jerk: 5-5-5-5-5 
Deadlift: 5-5-3-3-1-1-1 

Most People Get Slower with Age. But Is That Inevitable?

Age may be just a # — but so is your weekly mileage

Tuesday

On a 25-minute clock, 5 Rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds