Tuesday

For Time:

BUY IN: 500m ROW

21-15-9 Reps:

Box Jumps (30/24")

Deadlifts (225/155)

CASH OUT: 500m ROW

Gabriel Pitzulo walked into a south side Indianapolis Subway for his lunch break. He would walk out a hero.

Monday

4 Rounds for TIME of: 

 Anchor RUN

 6 Devil Presses

 8 Hang Squat Cleans

 10 Weighted Step-UPs

DB RX= 40/25s

Are You Fit for Your Age?

FUNday

In TEAMs of 2…

.

5 Rounds for TIME:

 40cal ROW/Ski

 10 Burpee Box Jump Overs 

 30 Wallballs

Thursday

For TIME:

10.9.8.7…..1

 Thrusters

1.2.3.4…..10

 Pull-UPs

Wednesday

EMOM for 20min:

 4 Devil Presses (50/35s)

 20 Russian Twist (35/25)

 20 Double Unders 

 20 4count Fluter Kicks

 

Flexibility vs. Mobility

Tuesday

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

-

Start light and work to 3 HEAVY reps

Alternating TABATA:

 V-UPs

 Hollow Rocks

Monday

4 Rounds for TIME:

 10 Pull-UPs

 7 Burpees 

 10 Ground to OH (115/75)

 Anchor RUN

Non-Sleep Deep Rest