Chin up - chest up... The weekend is coming!!

Warmup: 10 minute AMRAP

10 floor presses

10 front rack lunge steps

10 banded pull aparts

10 - 10 meter sprints

+++++++++++++++++++

Super Set x 4 ~ Not for Time

A - Bench x 12

B - Seated Plate Raises x 12

C- Chin ups x 6

+++++++++++++++++++++++

WOD: 3 Rounds for Time

10 burpee KB Deadlift 55/35#

10 double KBS

10 double KB Presses

1 double KB carry dumpster dash

Hopping through the week like....

Warm up: 2 min row then

2 rounds of

10 squat therapy w/ PVC

10 burpees

1 rope climb

++++++++++++++++++++++

Super Set x 3 ~ Not For time

A - Banded Back Squat x 6

B - OLY bar hip thrusts x 8

C - OLY bar land mind twists x 10

+++++++++++++++++++++++++++

WOD: 30 Minute AMRAP - Partner Workout

Partner A: Performs "Cindy"

5 Pullups

10 Pushups

15 Air Squats

Partner B: Runs Around the building

**Partners swap after each run

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Endurance: Meet at YMCA @ 6 am 

Team Swim

Our humbled beginning ~ when Mark had hair... 

Warmup: 3 Rounds of

1 Dumpster Dash

3 Forward Rolls

6 Wall Walks

12 Reverse hypers

++++++++++++++++++

Super Set x 4 ~ Not for Time

A - Sumo Deadlift x 6

B - Banded Donkey Kicks x 10 on each leg

C - Weighted Knee ups with med ball x 6

+++++++++++++++++++

WOD: For Time

21-15-9 

Burpee box Overs 24/20"

10 Meter Sprints