Tuesday July 16th - Wednesday July 17th


Strength: Unstable Press 4x5 – Unstable press can be done with dumbbells or kettlebells in each hand or with kettlebells attached to an Olympic bar using stretch bands – athlete’s choice 

For Time: (movement can be done in any order, sequence or rep scheme)

1 mile Run

75 Pushups

100 Situps

150 Double Unders


Endurance: Meet at the box @ 6 am

Angry Agility



Karen on Krack

150 Wallballs for time 20/16#

At the top of each minute – athlete will do 3 burpees until the workout is completed