-30 Walking Lunges (total)
-25 Dumbbell / Kettle Bell Push Press (+30/+20#)
-20 Mule Kicks
-500m Run
-15 Rollouts
-10 Strict pull ups

Saturdays are a great day to bring in a friend, experience what we do, and get them to join.

21-18-15-12
-Hang power Clean (115/75#)
-Ring Dips
-Candlestick Sit Up complex
(Perform candlestick into straight legged situp =1 rep.  Athletes NOT required to stand up after each complex)

BENCHMARK #4

21-15-9
Barbell Thrusters (95/65#)
Burpees

-350 m Row (2 min limit) *challenge 500 m
-800 m Run
-400 m Plate run (45/25#)
-800 m Run

Complete a 200m run, then for remainder of 2 minutes,
As Many Rounds As Possible of:
-15 Double Unders (75 singles)
-5 Sumo deadlift high pulls (135/95#)
Score is total complete rounds, partial rounds do NOT count.

-400 m Run
-21 Kettle Bell Swings (53/35#)
-12 Pull ups

All 4-locations always have a surprise and unique workout for you….make sure you don’t miss it today!

12 Minutes of Tire Flip Drills
Then,
12 Minute AMRAP
-1 Box Jump (24/20”)
-1 Burpee
-1 Sit Up
(Increase rep by 1 every round. Goal is how high you can get in reps.)

20 Minute Time Limit For:
Front Squat: 5×5
Then, 9 Minute AMRAP:
-3 Handstand push ups
-5 Pull Ups (Challenge: 2 Muscle-ups)
-7 Plate Wipers (45/25#, R/L=1)