Warm upRun 20010 Inch worms plus push ups15 strict pull ups or variation 10 inch worms plus push upRun 200Grab...Read more

Warm up10 Burpees Then 2 Rounds 10 Jump squats10 ring rows100m RunThen 10 bupees Strength 20 MinutesFind 5 rep max...Read more

Warm upThen 3 roundsRun 100m 5 push press empty10 Empty bar thrusters Strength Push PressWarm up to your 60 percent....Read more

Sunday Funday… Be kind to your dumbbells… they are so kind to you. Wod 1-8 Minutes 6 Double DB squat...Read more

8am Endurance- Row and run time40 cal bike or ski buy inRow 800, run 800row 400, run 400 x4 (repeat...Read more