February 26, 2018

FITNESS

A.
30:00 Air assault bike

Every 6:00

20 Ball Slams

15 Kettlebell swings

10 Ring rows

B.

3 sets:

50' Waiters Carry R/L

50' SA Front Rack KB Carry R/L

1:00 Forearm Plank
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PERFORMANCE

A.
EMOM x 12:00

1 - 6 Bar Musc...

February 18, 2018

FITNESS

A.

Every 2:00 for 30:00

1 - (30/20) Cal Row 

2 - 100’ Sandbag carry

3 - (20/15) Cal Bike

4 - 15 Burpees to a target

5 - 30 DU + 15 Wallball

B.

2 sets:

KB Windmill x 5/side

Lateral mini band walks x 10 each direction

Supinated grip hang x :20 sec

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February 18, 2018

FITNESS

A.

3 Sets:

3 Wall climbs

15 Ball slams

15 Russian twist L/R=1

B.

12:00 AMRAP

20 Sit-ups

20 Plate OH Walking lunge (45/25)

10 Burpees to plate

C.

3 sets:

50' Waiters Carry R/L

50' SA Front Rack KB Carry R/L

1:00 Forearm Plank

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PER...