:30 Seconds ON/:30 Seconds OFF
Every :30 seconds perform a half-Gasser and as many Toe Touches on box (12 inch) as possible
Score is Toe Touch rep count.
*Challenge is a full-Gasser every 3rd Round (3, 6, 9, 12, 15) with Toe Touches.

-600 meter Run
-5 Power Snatch (135/95 pounds)
-600 meter Run
-10 Kettle Bell Flip Squats (62/44 pounds)

Tabata (8 rounds of:  20 seconds on/:10 seconds off)
-Double Unders
-Ring Dips
-V-Ups
-Push Press (65/45 pounds)
-Medicine ball Russian Twists (20/16 pounds)

21, 15, 9:
-Sumo Deadlift High Pull (115/85 pounds)
-Pull-ups

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
-Handstand Push-up
-Hollow Rock
-Burpee over Abmat
-Rollout with Barbell

I just love Saturday’s.  It’s always a fun workout to bring friends to so they can experience the HEW family!

Front Squat Build: 5 sets X 5 reps
Then,
5 Rounds for Time of:
-3 Wall Walks
-6 Sledgehammer Hits
-9 Medicine Ball Cleans (20/16 pounds)

Spiderman         PVC                             Knees
Push-ups        Windmills (R/L)       To Elbows
40                          10                                10
30                          10                                20
20                          10                                30
10                          10                                40

Card Game-25 Minute AMRAP
-Diamonds=Box Jumps (24/20 inches)
-Hearts=Kettle Bell Swings (53/35 pounds)
-Spades=Ring Rows
-Clubs=Dumbbell Hang Power Cleans (30/20 pounds)
-Jokers=200 meter Indian Run, 100 meter Tire Flip, & 100 meter Sandbag Squat-Toss

10 Minutes Agility/Sprint Warm-up
-Ladder Drills & Hurdles Drills
Finish with short sprint warm up.

10 Minutes – Every minute on the minute
Sprint 40 yards then perform 25 Double Unders (25 singles)
Score is rounds completed.

400 meter Farmer’s Walk for time (53/44 pounds & 35/26 pounds)
*5 Mule kick penalty for setting down the kettle bells