Wednesday 07.25.2018


A.

1 mile run/row

50 Toes to bar

40 Box Jumps (24/20)

30 Pull ups

20 HSPUs

10 Pistols (each leg)

B

1200m run/row

40 Knees to armpit

30 Box Jumps (20/16)

20 Jumping/banded Pull ups

10 HSPUs off box

5 Pistols (each leg) to box

C

800m run/row

40 Knee raises

30 Box Jumps/Step ups (16/12)

20 Jumping/Banded Pull ups

10 DB Push Presses

5 Narrow Squats


Functional Fitness

1k row

then...

Sit ups x40

Step Ups x30

DB Rows x20

DB Push Press x10

then...

500m row


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