Saturday Jul 16

Bring your running shoes

Warm Up


3 rounds

30sec Bike/Row/Run

10 glute bridge floor presses

10 Inchworm (no push up) 


Push-up plank to shoulder extension on boxes

10 repetitions 

Work Out

With a Partner

4 x 400m Run or 500m Row (2 per partner)

200 Sit Ups

160 Push Ups

200 KBS

160 Box Jumps

TC: 32 min

Score: Time 

Sunday – Open Gym Workout EMOM 30minutes Odd: 10-15 Cal Bike Even: 5-10 Sandbag Over Shoulder Score: Total Reps (1 cal +1 …

This is a good one Warm Up General 2 rounds @increasing intensity on each round 100m Run 5 push up to downward …

Clean and Jerk Warm Up General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T pull …

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