Monday, May 21, 2018


Down and Back: High Knees, Butt Kicks, High Kicks, Walk Lunge

Calf Stretch

Leg Swings

20 Pass Thru

10 Push Ups

20 Jumping Jacks

:30 Dead Bar Hang


Strict Shoulder Press - 3x12 @ 65%

*If you don't have a max build to a comfortable weight you can do for 12 reps, work on form*


At 0:00 and every 2min after, Run 200m until you complete:

75 Burpee to OvH w/plate (25/15, 15/10)


100 russian twist w/plate 

*you must continue the running 2EMOM until the russian twists are complete*