Friday

Since most of us were unable to DO this on Monday...

"R21" Mark Coates

3 Rounds for TIME:
  - 21 Russian KB Swings
  - 21 HR Push-Ups
  - 21 Sit-Ups

Complete with a 200m Run

Corporal Mark Hunter Coates (1961 - 1992)

Thursday

Bench Press Program*

Box Squats: 5-5-5-5-5

*If your offsite, hit me up for the program

Wednesday

4 Rounds for TIME:
  Building RUN
  10 Pull-UPs
  10 Thrusters (95/65)
  20 Double Unders

        Sugar?

Monday R21

"R21" Mark Coates

3 Rounds for TIME:

  - 21 Russian KB Swings

  - 21 HR Push-Ups

  - 21 Sit-Ups

Complete with a 200m Run

Corporal Mark Hunter Coates (1961 - 1992)

FUNday

4 Rounds for TIME:

  20 Wallballs

  12 Pull-UPs

    6 Sandbag Yoke Overs 

Thursday

Alternate b/n movements E2M for 20min:

  Bench Press: 4-4-4-4-4

  Power Clean: 4-4-4-4-4

Wednesday

4 Rounds for TIME:

  400m RUN

  12 Hang Snatches (75/55)

  12 Dips

Next week we will honor Lt. Michael Murphy