Thursday 8/5/2021

AMRAP 20: 500m Bike Erg (1:00 +/-) 10 Handstand Push-ups (1-3 sets) 10 Box Jumps (High Height)

Wednesday 8/4/2021

Rotate through for 15 minutes: 6/Leg Single KB RDL 2 Dragon Flags For TIme: 50-30-10 Medball Cleans (1-3 sets) Hollow Rocks with Medball (1-4 sets)

Tuesday 8/3/2021

Every 7:00 x 4 Sets: 400m Run (2:00) 20 Push-Jerks (Moderate) 10 Muscle-ups (1-3 sets)

Monday 8/2/2021

Build up for 15 minutes: Front Squat 3 Reps (:03 Lower) AMRAP 10: 50 Double-unders (1:00) 10 DB Burpee Box Step-Over (moderate weight)

Sunday 8/1/2021

Rotate for 15 minutes: 5 Chin-ups 5/arm Bottoms up KB Press For Time: 50-30-10- Alt. KB Hang Snatches (Moderate) Calories on a Machine (40/24/8)