July 20, 2021

Warm up 4 rds 15 band pull aparts 3 cat cows 10 sa high pulls each side Strength 5x8-12 Dips *unbroken Superset with 12-15 db pullovers 20 minutes Workout Show muscles Emotm 21 Minute 1 Db bench press Minute 2 Bosu sit up Minute 3 Ski erg 30 on 30 off

July 19, 2021

Warm up3 minutes toe raises Then 5 minutes hero pose Then Three rounds60 second supinated hang30 second oh March L30 second oh March R Then2 rds10 deck squats10 Cossack squats each side10 wall squats Then Three rounds3 pull ups at level4 pistols at level5 push press at level WorkoutTriple PAmrap 1220 pull ups30 pistols40 push … Continue reading July 19, 2021

July 16, 2021

Welcome to the thunder dome Choose your level… Teams of two 42 minutes Minutes 0-8 10 Tire flips 20 wall balls 12-20 10 Burpee muscle ups 20 cal ski 24-32 Static hold 30 Russian swings 36-44 10 log deadlifts off 6” mats 30 hops over log