For Time:
-200 meter Run
-10 Weighted Pull-Ups (+20/+10 pounds)
-200 meter Run
-31 Dumbbell Front Squats (+30/+20 pounds)
-200 meter Run
-11 Power Clean (115/95 pounds)
-200 meter Run
-10 Dead Lifts (315/225 pounds)
-200 meter Run
-31 Weighted Streamline Sit-Ups (20+/10+ pounds)
-200 meter Run
-11 Kettle Bell Swings (70/53 pounds)

Bring all your friends to get a “taste” of H.E.W. at any location today.  We guarantee you’re going to love our workouts!

-7 Sit-ups
-10 Toe Touches (12 inch cone or box) (R/L=2) Challenge =20
-4 Knees to Elbows
-4 Ring Dips
-5 Hollow Rocks

15 Minute A.M.R.A.P.

-Overhead Plate Lunge 50 feet
-100 Meter Plate Run
-25 Plate Wipers (R/L=1)
-1 Rope Climb with your plate……just kidding! But you still have to climb the rope (4:1 Up/downs)

-9 Medicine Ball Clean/Wall Ball Complex (20/14 pounds)
-11 Calorie Row
-13 Kettle Bell Burpees (70/53 pounds)
-15 Lateral Hurdle Hops (12 inch) (R/L=1)
-17 Sand Bell Slams (30/20 pounds)
-19 Single Leg Double Unders (Alternate R/L each round)

3 Rounds of:
(1 minute stations with 1 minute of rest)
-Power Clean & Jerk (95/65 pounds)
-Row for calories
-Pull-ups
-Sand Bell Get-ups (30/20 pounds)
-Squats

Warm-up:
10 Minutes of Agility Ladder and hurdle work
-1-Foot Hops
-2-Foot High Knees
-2-Foot Lateral High Knees
-Cutting Drill
-Icky Shuffle
-In/Out Drill
-Lateral In/Out Drill
-Bear Crawl
-2-Hand In/Out Drill
-Lateral Hand In/Out Drill
-Hurdles
-1-Foot High Knees
-2-Foot High Knees
-Lateral High Knees

Workout:
For 10 Minutes complete
-Max Hold L-Sit or L-Hang
-Max Push-ups
-Run 200 meters every time you fail each exercise.
*Score is total seconds plus total push-ups

Bring your friends for a solid, fun, challenging workout today.  And have a great weekend!

100 Double Unders (3:1 Singles)
10 Roll outs
10 Ring push ups
20 Mountain Climbers (R/L = 1)
50 Double Unders
15 Roll Outs
15 Ring push ups
20 Mountain Climbers
25 Double Unders
20 Roll Outs
20 Ring push ups
20 Mountain Climbers

8 Minute A.M.R.A.P. #1
-Sprint 50 Meters
-10 Squats

Rest 2 Minutes

8 Minute A.M.R.A.P. #2
-5 Sprawls
-5 Toes to Bar (Challenge 10)
-5 Tuck Jumps