Workout of the day
Warmup 3rds
8x shoulder dislocates
5x OHS bar
4x pullups
Workout for time
5 rds
400m run
15x OHS 95/65
Workout of the day
Warmup 4rds
5x squats
15x dus 45x singles
5x kte
25 min Amrap
200m run
3x pullups
5x pushups
7x situps
5x box step ups
Workout of the day
Warmup 3 rds
20x du’s
10x situps
10-1 horizontal pullups
1-10 ring dips
10-1 pullups
1-10 pushups
Workout of the Day
Warmup 3 rds
5x front squats
3x pullups
20x dus
5rds
5x front squats
5x L pullups
Amrap in 8 min
4x front squats
100m row/ run
5x pullups
Workout of the Day
Warmup 10 rds
20x dus
10x situps
3 rds for time
50x squats
75ft walking lunged
25x back extensions
Workout of the day
Warmups 3rds
5x push press
3x pullups
12x lunges
Push press
2-2-2-2
5rds
4x push press 125/85
8x pullups
150m row
Workout of the day
Warmup 4 rds
5x squats with bar
3x pullups
8x lunges
10x dus
Ladder 11 – 1
Back squat 135/95
Pullups
Box. Step ups or jumps
Pushups
Situps x2
Workout of the day
Warmup 4rds
100m row
3x pullups
12x dus
5x ball slams
4rds
20x pullups
20x squats
20x situps
20x pushups
200m row
