Warm Up 500m Row 2 Rounds of Cindy Strength: 15 Minute Cap Deadlift – 1 x 5 / 1 x 3 / 1 x 1 (5/3/1) Rx – (5 / […] More

Warm Up 1000m Row 30 Kettlebell swings 200m Run Today’s Workout: 2 Rounds of: (15 Minute cap) 800m Run 200m Suitcase carry (Running Backwards) (62+/35+#) 30 Kettlebell snatches (62+/35+#) Rest […] More

Warm Up 3 Minutes of double unders 30 Overhead squats (PVC) 400m Run Strength: 15 Minute Cap Back Squat – 1 x 5 / 1 x 3 / 1 x […] More

Warm Up 800m Run 20 Wall squats 20 Lunges (Each leg) 20 Push-ups Today’s Workout: 4 Rounds for time of: 25 Wallball shots 30 Sprawls 120′ of Plate carries (45s/25s […] More

Warm Up 400m Run 120′ of Bear crawls 30 Shoulder rotations 15 Pull-ups Today’s Workout: Complete 3 Rounds of: (20 minute Cap) 25 Pull-ups 25 Ring dips 25 Knees to […] More