11/03/2017

1. 6min cycle (group of 7 alternating)
Rope climb
3min rest


2. 6min cycle (group of 7 alternating)
Dball pick up


3. EMOMx20 (:30/:30)
M1: bike
M2: sit up
M3: row
M4: sa db thruster

10/31/2017

HAPPY HALLOWEEN

1a. 3×8/8 powell raise r:30
1b. 3×8 banded face pull r:30


2a. 3×8/8 step down r:30
2b. 3×8 lying K2E r:30
2c. 3×8 KBS r:30


3a. 3×8 Prone glute raise bench r:30
3b. 3×8/8 SA DB FLR row r:30
3c. 3x:45 Jump rope r:30